Understanding Carbohydrates: The Key to Smarter Eating

There are different types of carbohydrates: sugar, starch, and fiber. What makes them unique is their chemical structure and how the body digests them. Let’s break down the major types of carbs you encounter daily—glucose, starch, fructose, sucrose, and fiber—and explore how your body responds to each.

🧪 What is Glucose?

Glucose is a simple sugar and a primary source of energy for your body. When you consume foods high in glucose, your body releases the hormone insulin to move that sugar into your cells for fuel.

However, if your body becomes insulin resistant, glucose doesn’t get absorbed efficiently. Once your liver has maxed out its storage, excess glucose gets converted into fat. This is why the type and amount of carbohydrate you consume matters so much.

🌾 Starches: The Carbs in Your Tortilla

Starch is essentially a chain of glucose molecules. Your body breaks it down into individual glucose units for energy. This category includes common carbs like:

• Breads

• Pastas

• Tortilla wraps

• Processed grains

Though not “evil,” these foods can easily spike your blood sugar if consumed in large quantities. The body responds with insulin again, storing excess glucose as fat if it isn’t used for energy.

🤯 Why Insulin Matters

Insulin is not inherently bad. It allows your cells to absorb glucose. But consistently high insulin levels caused by excessive sugar or starch intake can lead to:

• Fat gain

• Insulin resistance

• Type 2 diabetes

If glucose isn’t absorbed into cells, it stays in your bloodstream, which becomes toxic over time.

🍎 Fructose: The Fruit Sugar

Fructose is another simple sugar, but it's handled differently:

• It’s metabolized only in the liver

• High fructose intake, especially from processed foods or corn syrup, can overload the liver

• Excess fructose can be converted into fat or glucose, depending on your health status

So while fruit contains fiber and nutrients, too much added fructose (e.g., sodas, snacks) can be a problem.

🍬 Sucrose: The Double Sugar

Sucrose is table sugar made of glucose and fructose. Your body breaks it down rapidly into its individual components. This quick release can spike blood sugar and insulin fast, especially when not paired with fiber or fat.

🌱 The Role of Fiber

Not all fiber is created equal. Fiber is what binds sugars and slows their digestion. The best kind?

Fermentable fiber. This type:

• Gets broken down by gut bacteria

• Produces short chain fatty acids like butyrate and propionate

• Nourishes the cells lining your colon

Fermentable fiber can be found in foods like oats, legumes, bananas, garlic, onions, and fermented foods like kimchi or sauerkraut.

🔄 Insulin vs Glucagon: Your Body’s Energy Switch

• Insulin stores energy by moving glucose into cells

• Glucagon releases energy by telling the liver to break down glycogen (stored glucose)

When insulin is low, glucagon kicks in and taps into your fat stores. Over time, if you remain in a low insulin state, your body can even create glucose from amino acids. This process is called gluconeogenesis and leads to fat loss.

✅ How to Pick Better Carbs

1. Use the Fermentation Scale: Think of a scale from "super processed" to "fermented AF." Choose carbs closer to the fermented side (e.g. oats over cereal).

2. Check Ingredients: Don’t just trust the label. “Whole grain” or “high fiber” may still be mostly starch and added sugar.

3. Portion and Pairing Matter: Always consider:

   • Sugar per serving

   • What the carbs are eaten with (fat and protein slow glucose release)

🧠 The Real Goal: Awareness, Not Elimination

Carbs and insulin aren’t your enemies. But understanding how different carbs affect your metabolism is the first step to building a sustainable diet.

If you suspect insulin resistance, you can get tested (contact me for info on glucose tolerance tests). And remember—what you eat your carbs with changes how fast glucose hits your bloodstream.

🍽️ Learn More About Building Your Plate

Want to know how to combine foods for fat loss, performance, or hormone balance? Check out my Green Zone system, or reach out for coaching designed around your body and goals.