How Do I Count My Carbs?

Carbohydrates are a macronutrient found in sugar, starch and fiber. They are made up of simple sugars, such as glucose, fructose and galactose.  Carbs are found in cereal, grains, dairy, legumes, fruits and vegetables.When carbohydrates are broken down, the glucose is used as energy for the cells in your body. Carbohydrates are not all created equal. Complex carbohydrates take longer to digest and cause fewer blood sugar spikes and more satiety, while simple carbohydrates cause large blood sugar spikes and are responsible for weight gain, increased cholesterol and diabetes. Starches are usually complex carbohydrates and consist of beans, legumes, fruit, whole grains and vegetables.Fiber is also considered a complex carbohydrate, but your body cannot break down it down or absorb it. Fiber is found in plant based foods including fruits, vegetables, nuts, seeds and whole grains. It helps with digestion, increases satiety, decreases cholesterol, and regulates blood sugar. It is recommended to consume 25-30g of fiber per day. Fiber can be soluble or insoluble. Soluble fiber aids in lowering cholesterol and blood sugar levels while insoluble fiber increases stool bulk and promotes food movement in the digestive tract. While the body cannot absorb fiber, the bacteria in our microbiome use fiber as fuel.Simple sugar is either naturally occurring, such as the sugar in fruit or milk, or added to processed foods. Your body cannot tell the difference between natural sugar or added sugar. Sugar intake should be monitored and you should not consume more than 26 g (6 tsp) per if you are a woman or 36g per day (9tsp) if you are a man.When you read a food label, total carbohydrates is the combination of starch, sugar and fiber. "Net Carbohydrates" subtracts the fiber and sugar alcohol from the total carbohydrates to determine the amount of carbohydrates you are absorbing and using. Many keto products make this distinction on the food label.The most important thing to remember when eating carbohydrates is to choose whole, unprocessed foods with fiber. Carbs can be a healthy part of a diet, but the type of carbohydrates is the most important thing to consider.