Yesterday, we talked about Macronutrients, also known as macros. Carbohydrates- also known as “carbs”. Sometimes you love them… sometimes you hate them.

Hi! Let's pick up where we left off. Nutrients are vitamins, minerals and energy. 3 types of nutrients can give you energy (or calories). First: carbohydrates.

Carbs turn into sugar (glucose) to feed your brain. Although low-carb diets are popular, your body needs carbs. Can you name the 3 types?

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Our friends at the American Diabetes Association offer a helpful primer to understand carbohydrates. Here’s a summary:

There are 3 types of carbs:

1) Starches

That chewiness in bread and potatoes that makes you feel at home

Find starches in: Veggies, beans, grains

Starches (complex carbs): Starches are like the Auntie of Carbohydrates.

• They have a warm demeanor (classic comfort food)

• They’re wise, which means they’re slow to act (complex carbs raise blood sugar relatively slowly)

• But they WILL remind you whose child you are if you step out of line (eat them in moderation. Too many starches can lead to increased risk of diabetes, higher cholesterol (LDL and triglycerides) and heart disease.

Bytes To-Go: If you’re going to eat carbs, complex starches and less starchy veggies are the way to go. But, eat them in moderation.

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2) Sugars

That sweet flavor in the candy you begged your parents for

Find sugars in: Naturally sweet foods like fruit and milk, artificially-sweetened foods like desserts

Sugars (simple carbs): Sugars are like the Crazy Little Brother of Carbs.

• They’re irresistible. The sweetness of sugar drives cravings by firing up your happy hormones called “endorphins”.

• They’re impulsive. Sugar is a “simple carb” that will spike blood sugar much more quickly than complex carbs.

• They have their ups and downs. Added sugars in sweet drinks and desserts will make your blood sugar spike high and fast. That rapid spike increases inflammation (making you feel tired) and raises your risk of chronic conditions like heart disease and diabetes. Meanwhile, the natural sugars in fruit come paired with important nutrients (vitamins and FIBER). Those nutrients prevent rapid rise in blood sugar and build your body up in other ways.

Bytes To-Go: Sugars have their role. Aim for sugars in their natural form (fruit), not in the form of stand-alone sweetener or in foods with added sugars.

3) Fiber

That thing your Grandma told you to eat more of when you were constipated

Find fiber in: Fruit, vegetables, nuts, legumes, whole grains

Fiber: Fiber is like the Grandma of Carbs

• Gives you pure goodness. Find fiber in lots of foods we already consider “healthy” (veggies, fruit, whole grains). Plus fiber lowers cholesterol, makes you feel full to help you control your portion sizes.

• It’ll regulate. As sweet as Grandma is, everyone knows you don’t want to test her patience. She’ll whip you into line. Fiber does the same for your GI tract, helping you with regular bowel movements. Cure for constipation? Eat more fiber :)

• So even-keeled. With all that life lived and hard-won wisdom, almost nothing can ruffle Grandma. That’s what fiber does for your blood sugar. Pair sugar with fiber and prevent those disruptive blood sugar spikes.

Bytes To-Go: You can’t go wrong with fiber. Eat high-fiber foods to keep your poop and your blood sugar where they need to be.

Stay tuned for tomorrow’s lesson on Sugar.

Sourced from the American Diabetes Association.