Carb and Sugar are the same? Help me to understand...

psuLemon

plant_based_sarah wrote: »

As we have our three essential macro nutrients (Protein, Carbohydrates and Dietary fats) these are essentially umbrella terms for what is included within their contents. For example, the term Carbohydrates includes sugars in the forms of glucose whether that be from added sugar or intrinsic sugar (naturally occurring sugars), dietary fibre in the forms of soluble and insoluble fibre, as well as other starches etc. So when looking at 'sugars' as a part of the carbohydrate umbrella, you must understand what exactly a carbohydrate is and what its role is within the body.

To begin, the body utilises 2 types of fuel sources being glucose (sugars) as the most preferable energy source, as well as lipids (fats) which are then used as 'energy currency' in the body to produce ATP.
So the role of carbohydrates is that of supplying the body with the most readily available source of glucose, however it is important to note that not all carbohydrates are the same. There are 'complex carbohydrates' that are longer chains of our sugar molecules (polysaccarides) that also supply starchy dietary fibre whereas our 'simple' carbohydrates (monosaccarides) are just that, singular glucose or fructose molecules that are released into the bloodstream at a much quicker than the complex carbohydrates as the body is required to work harder to break through all off the starch and fibre attached to the complex glucose molecules. As a result of this, the complex sugars are slowly released into the bloodstream whereas simple sugars in the form of fructose and glucose have the ability to spike insulin levels as they are immediately released into the bloodstream therefore raising blood sugar levels and in some cases too quickly for the body to manage (thus resulting in metabolic conditions such as diabetes & pre-diabetes).

To give you a further idea into the biochemical pathways of both simple and complex carbohydrates through the carbohydrate metabolic process, the polysaccharides and monosaccharide chains are metabolised by the body through the metabolic activity known as glycolysis. This process breaks down our complex carbohydrates into simple carbohydrates (at a very slow rate, thus preventing an insulin spike during the process) so that the body may utilise the singular glucose molecules (monosaccharides) to form into ADP which becomes ATP (the body's main energy source). However, when simple carbohydrates are provided, there is no need to break them down further as they are already in the form of available energy so it is instantly released through the cell walls into the blood stream. This occurs with foods that contain a 'high GI and GL' (Glycemic index & Glycemic Load). Foods with both a high GI & GL are the main culprits of insulin spiking as they contain high levels of sugar in the form of simple carbohydrates whereas foods with a low GI & GL or even in some cases a high GI but a low GL will not cause a dramatic insulin spike as they contain complex carbohydrates to slow the glycolysis procedure down.

Therefore to summarise, not all carbohydrates are made the same and not all sugars are equal. A few examples:
- Complex carbohydrates such as starchy vegetables (potatoes, beets, pumpkins), grains, legumes etc. contain high levels of carbohydrates in the form of dietary fibre and starch, however very low in intrinsic sugars making the GI & GL levels low meaning the metabolised sugars are released slowly into the blood stream therefore: no insulin spike.

- Simple carbohydrates such as lollies, soda, sweets, fruit juices also contain high levels of carbohydrates but generally very high in added sugars and very low in fibre making the GI & GL levels very high. Due to the low levels of starch and fibre acting as a barrier, the simple sugars are readily released into the bloodstream much quicker than the body can regulate therefore: high insulin spike

-On the topic of 'fruit sugars' although fruit generally has higher levels of intrinsic sugars making it a simple carbohydrate there is also a large amount of fibre to counteract this. In this case, the GI levels are generally quite high for instance bananas and watermelon, however the GL levels are low meaning regardless of the high sugar contents the fibre included delays the quick release of glucose directly into the bloodstream therefore: no insulin spike.

I hope this gives you a better understanding of carbohydrates and biochemical role it plays in within the body

Not sure if you meant it that way, while there are 3, well 4 (if you include alcohol) macronutrients, only 2 are essential (amino acids and fatty acids) as glucose can be created.

kshama2001

bubus05 wrote: »

psuLemon wrote: »

bubus05 wrote: »

I think what is important here is that both will have the same effect on the body. A chocolate cake or a bag of potato chips will both spike the body's insulin level to extreme levels. If one's insulin level is high the body will switch to fat storing mode, not what we want. For me it is not how they differ technically they do, as much as what each will do to your body. In that they are essentially the same.

That is just not how it works. Also, what is your definition of spiking insulin to extreme levels?

There are some semantic difference in how fast and where some sugar are metabolized but its only worth noting those if you are doing nutrient timing for exercise reasons.

The simple explanation is, you eat carbohydrate sugar or potatoes for example your blood sugar level will go up the more you eat the higher your blood sugar will be. Your body will need to compensate, will release insulin to counter the high blood sugar level, the higher your blood sugar the more insulin it will release. As a consequence the blood sugar will tank, and there you have hunger and craving. I am sure someone could explain the process better more scientifically but it still stands. That is why I wrote sugar or carbo pretty much the same when it comes to how your body will react to them.

None of this happened to me when I was in Costa Rica for 6 weeks, eating mostly plant based, including tropical fruit all day long. In fact, I found this so filling that I dropped a size without even trying, despite eating very high carbs and fruit sugars.

psuLemon

plant_based_sarah wrote: »

psuLemon wrote: »

plant_based_sarah wrote: »

As we have our three essential macro nutrients (Protein, Carbohydrates and Dietary fats) these are essentially umbrella terms for what is included within their contents. For example, the term Carbohydrates includes sugars in the forms of glucose whether that be from added sugar or intrinsic sugar (naturally occurring sugars), dietary fibre in the forms of soluble and insoluble fibre, as well as other starches etc. So when looking at 'sugars' as a part of the carbohydrate umbrella, you must understand what exactly a carbohydrate is and what its role is within the body.

To begin, the body utilises 2 types of fuel sources being glucose (sugars) as the most preferable energy source, as well as lipids (fats) which are then used as 'energy currency' in the body to produce ATP.
So the role of carbohydrates is that of supplying the body with the most readily available source of glucose, however it is important to note that not all carbohydrates are the same. There are 'complex carbohydrates' that are longer chains of our sugar molecules (polysaccarides) that also supply starchy dietary fibre whereas our 'simple' carbohydrates (monosaccarides) are just that, singular glucose or fructose molecules that are released into the bloodstream at a much quicker than the complex carbohydrates as the body is required to work harder to break through all off the starch and fibre attached to the complex glucose molecules. As a result of this, the complex sugars are slowly released into the bloodstream whereas simple sugars in the form of fructose and glucose have the ability to spike insulin levels as they are immediately released into the bloodstream therefore raising blood sugar levels and in some cases too quickly for the body to manage (thus resulting in metabolic conditions such as diabetes & pre-diabetes).

To give you a further idea into the biochemical pathways of both simple and complex carbohydrates through the carbohydrate metabolic process, the polysaccharides and monosaccharide chains are metabolised by the body through the metabolic activity known as glycolysis. This process breaks down our complex carbohydrates into simple carbohydrates (at a very slow rate, thus preventing an insulin spike during the process) so that the body may utilise the singular glucose molecules (monosaccharides) to form into ADP which becomes ATP (the body's main energy source). However, when simple carbohydrates are provided, there is no need to break them down further as they are already in the form of available energy so it is instantly released through the cell walls into the blood stream. This occurs with foods that contain a 'high GI and GL' (Glycemic index & Glycemic Load). Foods with both a high GI & GL are the main culprits of insulin spiking as they contain high levels of sugar in the form of simple carbohydrates whereas foods with a low GI & GL or even in some cases a high GI but a low GL will not cause a dramatic insulin spike as they contain complex carbohydrates to slow the glycolysis procedure down.

Therefore to summarise, not all carbohydrates are made the same and not all sugars are equal. A few examples:
- Complex carbohydrates such as starchy vegetables (potatoes, beets, pumpkins), grains, legumes etc. contain high levels of carbohydrates in the form of dietary fibre and starch, however very low in intrinsic sugars making the GI & GL levels low meaning the metabolised sugars are released slowly into the blood stream therefore: no insulin spike.

- Simple carbohydrates such as lollies, soda, sweets, fruit juices also contain high levels of carbohydrates but generally very high in added sugars and very low in fibre making the GI & GL levels very high. Due to the low levels of starch and fibre acting as a barrier, the simple sugars are readily released into the bloodstream much quicker than the body can regulate therefore: high insulin spike

-On the topic of 'fruit sugars' although fruit generally has higher levels of intrinsic sugars making it a simple carbohydrate there is also a large amount of fibre to counteract this. In this case, the GI levels are generally quite high for instance bananas and watermelon, however the GL levels are low meaning regardless of the high sugar contents the fibre included delays the quick release of glucose directly into the bloodstream therefore: no insulin spike.

I hope this gives you a better understanding of carbohydrates and biochemical role it plays in within the body

Not sure if you meant it that way, while there are 3, well 4 (if you include alcohol) macronutrients, only 2 are essential (amino acids and fatty acids) as glucose can be created.

Yes that is correct, but in the context of this thread I just wanted to express the role of carbohydrate metabolism and how glucose is utilised in the body as the original post had queried

Great. I thought so but it read a bit weird.