DISCUSSION ESSAY
Introduction Week 4
Recall that the body gets energy (kilocalories) from 3 sources: carbohydrates, fats, and proteins. For most people, carbohydrates are the dominant source of energy and the USDA recommends that 45-65% of total daily kilocalories come from this macronutrient. (1) Yet current peer reviewed studies have shown that high carbohydrate diets can lead to serious health issues, and low carbohydrate diets can significantly improve your health. (2) Dr. Axe and Dr. Perlmutter are two leaders in the nutritional field that have spoken out with new dietary recommendations based on scientific research, suggesting that total carbohydrate intake should be between 25-40% of total daily kilocalories. This equates to approximately 120-150 grams of carbohydrate a day, with a maximum suggested carbohydrate intake of 200g/day. (3)
Carbohydrates are a quick source of fuel, as the body can break them down quickly and deliver the energy to the cells for use. This is why for example, some marathon runners drink liquid “goo” (glucose) when they need a quick energy boost during a run. However, most organs and tissues can also use protein and fat as a source for fuel, which can provide more balanced blood sugar levels vs. carbohydrates that spike your blood sugar levels high, and then leave you with a crash (the carbo-coma) that can be hard to recover from on a day-to-day basis. High carbohydrate intake can negatively affect our brain health in addition to causing unwanted weight gain. (4)
After this week you will be able to:
- Identify food sources of carbohydrates.
- List and describe the different types of carbohydrates.
- Describe the digestion and absorption of carbohydrates.
- Describe the process of blood glucose regulation.
- Describe the different functions of carbohydrates in the body.
