There are many things that can affect our energy levels, but carbohydrates may be some of the most well-known yet most often misunderstood. This particular category of nutrient is essential to keep you moving but often gets the blame for things like obesity.
It may help to know that there are actually different types of carbohydrates. The three main ones that should be familiar are sugar, starch and fiber. You may also hear them divided into simple and complex carbs, with each kind having a slightly different impact on the body.
Sugars are the simplest form of carbohydrate and probably the ones with the biggest “unhealthy” label. They’re considered simple because of the way the molecules of sugar are constructed. Sucrose (regular sugar), fructose (from fruit) and lactose (from milk) are all forms of simple carbohydrates.
When you eat something sugary, you get an immediate burst of energy as glucose enters your blood. Unfortunately, the burst doesn’t last long and you’ll be tired again. The sugar added to things like soft drinks and cakes can represent particularly empty calories. The sugar in fruit, however, does at least come with other vitamins and minerals.
Then there’s starch, the first of the complex carbs. It’s actually made of lots of sugar bound together. Starch is most associated with whole-grain products, like flour. You might find it in bread, pasta and rice. White bread and rice are refined and processed in a way that makes them lose many of their important nutrients, so you won’t necessarily see the same benefits.
If you eat starchy carbohydrates, they’re slower to digest (they need to be broken down into sugars first) but the overall impact lasts longer. You’ll feel fuller, and the energy may sustain you throughout the day. Most doctors and nutritionists will recommend you eat plenty of complex carbs while limiting the sugary or over-refined ones.
Fiber isn’t often talked about in an energy context as it’s more related to digestion. It is, however, another form of carbohydrate and one that’s even more complex than starch and very useful for feeling full.
Dietary sources of energy aren’t just limited to carbs. Fat and even protein also have a role to play. Understanding the complexity of nutrition is a good first step to help you figure out a variety of health concerns, including how to build and maintain energy.
