Nutrition 101: CARBOHYDRATES OR CARBS

· July 20, 2026

By Armine Koundakjian

Part II

These are the macromolecules of readily available cheap source of energy for brain and muscles. They are composed of sugar molecules stung together with carbon back bone, with branches of hydrogen and oxygen. They are divided into 2 groups: simple and complex. Simple sugars are glucose and fructose. The complex ones are disaccharides and polysaccharides like starches and dietary fiber. The word literally means “hydrated carbon”.

The chemical formula of glucose is 6 carbon atoms, 12 hydrogen atoms Andy 6 oxygen atoms. The end product of everything we eat is glucose, whether it is protein or fat or starches. Glucose is absorbed through the intestine wall and reaches all tissues of the body via blood.

Don’t avoid carbs. Aim for high quality carbohydrates and limit low quality options like sugar—sweetened beverages and foods high in added sugars and salt; baked goods made with refined white flour; processed potato products (like chips and instant potatoes); and high-sugar, low- fiber ready-to-eat cereals.

High Quality, Complex Carbohydrate Sources are:

• All fruits, including, for example, apples, apricots, bananas, berries, cherries, grapes, grapefruit, mango, melon, oranges, peaches, pears, pineapple, plums, tangerines.

• All vegetables, such as, but not limited to, artichokes, asparagus, broccoli, Brussels sprouts, cabbage, carrots, collard and turnip greens, cucumber, kale, lettuce, mushrooms, snap beans, spinach, tomatoes, yellow squash, zucchini.

• All whole grains, including barley, bulgur wheat, cornmeal (not de-germinated), faro, millet, oats, quinoa, brown rice, whole wheat, and products made from these grains.

• Legumes, including all beans, peas, lentils.

• Dairy (low and non-fat milk and milk products), including cheese, cottage cheese, and yogurts (that contain no added sugars).

Here I want to strongly suggest to apt for WHOLE WHEAT bread because the white flour is composed of no essential nutrient other that starch. White flour French pastries look very pretty and delicate but have zero vitamins. The nutrient rich skin of the wheat grain where the vitamins and the fiber is, especially folic acid, has been removed. This process came about towards the end of 1900s due to demand for cheap flour, resulting in widespread white flour products. The starch becomes converted to sugars that raise the blood sugar to sudden high levels pushing he Pancreas to overdrive in insulin production. A surge in sugars (glucose) raises the glycemic index, (this is a system that ranks carbohydrates on a scale from 0 to 100 based on how quickly and significantly they raise your blood sugar levels compared to pure glucose).

The inner wall of the small intestine is lined with millions of finger-like projections called villi. Their function is to drastically increase the surface area available for absorbing nutrients from digested food into the bloodstream. The surface of each villi is covered in even tinier hair-like projections called microvilli which creates a “brush border” that further increases surface area.

There is a theory that the sudden surge of glucose pushes the pancreas to high gear in insulin production that may overwhelm the proper metabolism of sugars.

The obvious benefit of consuming whole wheat breads and the like is to slow down and regulate the glucose quantity. Besides, there is the added benefit of the vitamins present naturally in the skin of the wheat grain called Bran. The multi-layered, hard outer skin of the wheat is rich in dietary fiber, antioxidants, and B vitamins.

Some food companies are suggesting to supplement the white flour with folic acid

the synthetic man–made version of the naturally occurring nutrient in whole wheat.

It is totally absurd to go through such extra expense. The best course of action is to encourage the public to use whole wheat flour instead of white flour which is rich in calories but empty of real nutritional value.

Anyone wishing to learn more about this subject can refer to Whole Grain Guide by The WholeGrainCouncil@oldways.com.