An Introduction to Carbohydrates
Definition & Overview
Carbohydrates are one of the three important macronutrients in our diets, divided into simple carbs and complex carbs. Simple carbs are sugars, a common example being glucose, a type of monosaccharide molecule. They are low in fiber, can be directly absorbed into the bloodstream, and provide quick energy for performance. On the other hand, complex carbs contain non-digestive carbohydrates known as fiber. Complex carbs such as starchy vegetables, legumes, and whole grains promote satiety and blood sugar balance and are fermented in the colon by the gut microbiome.
Digestion & Absorption
Carbohydrate consumption triggers the release of various digestive enzymes. These enzymes break complex carbs into simple sugar molecules known as monosaccharides. Monosaccharides are then absorbed into the bloodstream and cycled through the body to release energy. Carbohydrates trigger an increase in blood glucose levels, which causes the release of the hormone insulin. This promotes glucose (simple sugar) uptake and lowers blood sugar levels. Shortly after, low blood sugar levels will prompt the release of another hormone called glucagon, which raises blood sugar levels during periods of fasting. This cycle continues throughout the day to maintain blood sugar balance.
Maximizing Carb Benefits in Sports
Carbohydrates provide the body’s main source of energy. They not only fuel organs and muscles but also support brain function and sports performance. As athletes prepare for their sports seasons, here are some fueling suggestions!
Pre-training: Carbohydrates are key to pre-training fuel. As a training session approaches, athletes should consider decreasing complex carb intake and increasing simple carb (sugar) intake. This spikes blood glucose levels to ensure maximum energy release. Examples include dates, bananas, dried fruits, bagels, etc.
Post-training: Post-training meals should be balanced, with a focus on carbs and protein to support muscle recovery. An example looks like a type of protein, a form of whole grains, and a side of vegetables.
A Powerful Carbohydrate: Fiber
Preserving and nourishing our gut microbiome is one of the most crucial aspects of maintaining health and daily performance. A healthy gut flora protects us against autoimmune diseases, diabetes, digestive issues, and acid reflux.
What Is Fiber? Why Is It Important?
The gut microbiome, also known as the gut flora, is often one of the most overlooked organs in our bodies. Formed by groups of microorganisms found in the digestive tract, the gut microbiome consists of healthy bacteria, fungi, and viruses that thrive on the diversity of our diets and dietary fiber intake. These microorganisms are crucial to maintaining gut barriers, aiding digestion, eliminating harmful bacteria, and protecting our immune systems. Fiber, found in plant-based whole foods, diversifies the healthy bacteria in our gut.
Soluble and Insoluble Fiber:
Fiber can be categorized as soluble and insoluble. Soluble fiber is digestible, increasing satiety, lowering cholesterol and blood sugar, and building the gut flora; it is in foods like apples, beans, nuts, oatmeal, potatoes, and legumes. Insoluble fiber, found in whole grains, leafy greens, rice, and seeds, takes more effort to digest and supports intestinal health.
How Much Fiber Is Recommended Daily?
Around 25 to 30 grams of fiber is recommended daily. Increasing overall fiber intake not only improves our microbiome but also improves digestion, stabilizes energy levels, controls blood sugar, and supports hormone balance. All of them contribute to our daily performances.
Fiber-dense Foods:
Complex carbs such as quinoa, sweet potatoes, oatmeal, millet, and whole wheat provide you with a boost of fiber that increases satiety. They also stabilize your blood sugar, cortisol (stress) levels, and energy throughout the day. Whole grain bread or high-fiber cereal provides above 5 grams of fiber per serving. Nuts and seeds contain soluble and insoluble fiber, plant protein, healthy fats, and vitamins to support heart and brain health. You can toss a handful of them into salads, yogurts, or toast. Other fiber-dense snacks such as granola bars, trail mix, veggies with hummus, or fruits can contribute to a healthy diet that supports gut health. Leafy greens such as spinach, kale, or mixed greens offer vitamins and minerals that support nutrient deficiencies. Adding a fistful of leafy greens to a sandwich or plate can increase overall fiber intake and is associated with improved digestion and gut function.
The Power of Prebiotics and Probiotics
Following the previous issue about general information of fiber, this issue addresses how to maximize and activate the benefits of fiber to nourish our gut flora. By examining the function of prebiotics and probiotics, food compounds that are closely associated with fiber, we can sustain long-term gut health that supports performance and activity.
What Are Prebiotics and Probiotics?
Prebiotics are non-digestible compounds found in food. They are also referred to as fiber and promote the activity of the gut bacteria, located in the intestines. On the other hand, foods with probiotics contain live bacteria that replenish lost gut flora or add to existing gut bacteria in the microbiome.
Prebiotics and Probiotics Together
Prebiotics and probiotics work hand-in-hand to sustain our gut health; Prebiotics (fiber) promote digestion by inducing the activity of the gut bacteria, while probiotics replenish the live bacteria existing in our gut flora. The combination of both compounds strengthens the gut function of a healthy digestive system, improves microbiome diversity, and improves overall performance. The addition of probiotics activates the benefits of the fiber compound in prebiotics by replenishing the gut bacteria responsible for digestion and fighting infections.
Where Can They Be Found?
Prebiotics can be found in plant-based whole foods such as fruits and vegetables, whole grains, legumes, nuts, and various seeds. Foods containing probiotics are often fermented to create live bacteria, including kefir, greek yogurt, sourdough, kimchi, sauerkraut, kombucha, or probiotic supplements. Similar to high-fiber meals, probiotics should be included as part of our diets as well.
Research: The Rise of Refined Sugar in America: How Federal Policy, Emerging Technology, and Corporate Branding Reshaped the American Diet, 1870–1920
Author’s Note:
One of my favorite questions to ponder while vending at my local farmers market is how sugar became so abundant and popular in North America compared to other parts of the world, such as Asia and Europe. Luckily, I got a chance to research this during my junior year of high school in my US history course. What I found was fascinating! Full citations can be found on my Instagram @grainandloaf_co. I have also broken my research down into a digestable article for you to read below!
Article:
Today, sugar is everywhere, from breakfast cereals to coffee drinks to baked goods. But a few hundred years ago, most Americans had a completely different relationship with food. Before industrialization, roughly 95% of Americans lived in rural areas. Most families ate foods they grew themselves or purchased locally. Their diets centered around grains, produce, and protein raised close to home. Sugar, by contrast, was expensive and relatively uncommon. Rather than being an everyday ingredient, sugar was considered a luxury item. It appeared in small quantities and was often reserved for special occasions. The story of the rise of sugar in America is not simply about changing tastes. It is the story of how government policy, technology, advertising, and consumer culture transformed a luxury ingredient into a household staple.
Government intervention in the agricultural industry in the late nineteenth to early twentieth centuries encouraged sugar supply growth. During WW1, American farmers consistently overproduced crops for wartime supply. However, after WWI, this continued overproduction caused crop prices to fall. To support domestic agriculture, the federal government passed policies that limited sugar imports and protected American sugar producers. With less competition from foreign sugar, domestic farmers could sell their crops at higher prices and earn more reliable incomes. Programs such as price protections and crop insurance further reduced financial risk for growers. These policies were designed to stabilize the sugar market, but they also gave farmers the confidence to produce more sugar than ever before.
New agricultural technology invented in this era also helped sugar spread. During the late nineteenth century, new agricultural machinery allowed farmers to cultivate larger areas of land with less manual labor. At the same time, improved preservation methods meant food could be stored longer rather than sold immediately. Farms became more efficient, harvests became larger, and agricultural production expanded dramatically. Furthermore, emerging refining technologies continued to perpetuate overproduction. In the nineteenth century, chemical engineer Norbert Rillieux developed a new refining technique called the multiple-effect evaporator. By recycling steam between chambers, his system reduced fuel costs while producing larger quantities of refined sugar. The innovation made sugar refining faster, cheaper, and more efficient.
Therefore, sugar could be produced faster, cheaper, and at a much larger scale than before. For the first time in American history, sugar was no longer limited by how much people could make—it was limited by how much people could consume…
By the early twentieth century, sugar was becoming easier to produce. Companies now faced a different challenge: convincing people to buy it. As a result, large sugar companies resorted to branding and mass advertising in order to increase demand to meet supply. Brands like Quaker Oats and Coca-Cola created recognizable images, packaging, and advertising campaigns that made consumers feel familiar with their products. Similarly, a successful dessert company, named Jell-O, marketed its products as attractive, affordable, and easy to prepare. Instead of marketing sugar itself, the company marketed beautiful desserts and convenient solutions for busy households. Foods once associated with wealth and special occasions suddenly felt accessible to everyday families. As national brands grew, consumers increasingly trusted large food companies and the products they sold. People weren't only buying food; they were buying consistency, reliability, and a sense of trust. That trust helped sugar-containing products find a permanent place in American households.
Additionally, food companies didn't just advertise their products, they also taught people how to use them. Brands like Jell-O, Knox, and Plymouth Rock Gelatine distributed recipe booklets filled with colorful desserts and simple instructions. Recipes that had once required specialized knowledge suddenly became easy to recreate at home. These manuals made sweets more accessible to families across different social classes and encouraged people to incorporate confectionery into everyday life. Sugar wasn't only being sold in stores anymore, it was also entering American kitchens.
As sugar became cheaper, easier to produce, and heavily marketed, it gradually became woven into American life. Sweets became associated with holidays, celebrations, hospitality, and gift-giving. Confectionery was no longer reserved for special occasions—it became part of everyday culture. By the early 1900s, Americans were consuming an average of 83 pounds of sugar per person each year, a sixteen-fold increase since 1811. The rise of sugar was not driven by a single invention, policy, or company. It was the result of agriculture, technology, marketing, and culture working together.
The history of sugar is often told as a story about personal choice. However, research has shown something different… Sugar became a staple of the American diet not because people suddenly developed a stronger sweet tooth. Government policies encouraged production. New technologies made sugar cheaper to grow and refine. Companies developed powerful marketing campaigns, recognizable brands, and recipe booklets that brought sugary foods into everyday life. In other words, the foods we eat are shaped by much more than individual preferences. They are also shaped by the systems, technologies, and cultures that surround us. Understanding the history of sugar doesn't mean avoiding dessert or fearing ingredients. Rather, it helps us understand how our modern food environment came to be.
An Introduction to Carbohydrates
Definition & Overview
Carbohydrates are one of the three important macronutrients in our diets, divided into simple carbs and complex carbs. Simple carbs are sugars, a common example being glucose, a type of monosaccharide molecule. They are low in fiber, can be directly absorbed into the bloodstream, and provide quick energy for performance. On the other hand, complex carbs contain non-digestive carbohydrates known as fiber. Complex carbs such as starchy vegetables, legumes, and whole grains promote satiety and blood sugar balance and are fermented in the colon by the gut microbiome.
Digestion & Absorption
Carbohydrate consumption triggers the release of various digestive enzymes. These enzymes break complex carbs into simple sugar molecules known as monosaccharides. Monosaccharides are then absorbed into the bloodstream and cycled through the body to release energy. Carbohydrates trigger an increase in blood glucose levels, which causes the release of the hormone insulin. This promotes glucose (simple sugar) uptake and lowers blood sugar levels. Shortly after, low blood sugar levels will prompt the release of another hormone called glucagon, which raises blood sugar levels during periods of fasting. This cycle continues throughout the day to maintain blood sugar balance.
Maximizing Carb Benefits in Sports
Carbohydrates provide the body’s main source of energy. They not only fuel organs and muscles but also support brain function and sports performance. As athletes prepare for their sports seasons, here are some fueling suggestions!
Pre-training: Carbohydrates are key to pre-training fuel. As a training session approaches, athletes should consider decreasing complex carb intake and increasing simple carb (sugar) intake. This spikes blood glucose levels to ensure maximum energy release. Examples include dates, bananas, dried fruits, bagels, etc.
Post-training: Post-training meals should be balanced, with a focus on carbs and protein to support muscle recovery. An example looks like a type of protein, a form of whole grains, and a side of vegetables.
A Powerful Carbohydrate: Fiber
Preserving and nourishing our gut microbiome is one of the most crucial aspects of maintaining health and daily performance. A healthy gut flora protects us against autoimmune diseases, diabetes, digestive issues, and acid reflux.
What Is Fiber? Why Is It Important?
The gut microbiome, also known as the gut flora, is often one of the most overlooked organs in our bodies. Formed by groups of microorganisms found in the digestive tract, the gut microbiome consists of healthy bacteria, fungi, and viruses that thrive on the diversity of our diets and dietary fiber intake. These microorganisms are crucial to maintaining gut barriers, aiding digestion, eliminating harmful bacteria, and protecting our immune systems. Fiber, found in plant-based whole foods, diversifies the healthy bacteria in our gut.
Soluble and Insoluble Fiber:
Fiber can be categorized as soluble and insoluble. Soluble fiber is digestible, increasing satiety, lowering cholesterol and blood sugar, and building the gut flora; it is in foods like apples, beans, nuts, oatmeal, potatoes, and legumes. Insoluble fiber, found in whole grains, leafy greens, rice, and seeds, takes more effort to digest and supports intestinal health.
How Much Fiber Is Recommended Daily?
Around 25 to 30 grams of fiber is recommended daily. Increasing overall fiber intake not only improves our microbiome but also improves digestion, stabilizes energy levels, controls blood sugar, and supports hormone balance. All of them contribute to our daily performances.
Fiber-dense Foods:
Complex carbs such as quinoa, sweet potatoes, oatmeal, millet, and whole wheat provide you with a boost of fiber that increases satiety. They also stabilize your blood sugar, cortisol (stress) levels, and energy throughout the day. Whole grain bread or high-fiber cereal provides above 5 grams of fiber per serving. Nuts and seeds contain soluble and insoluble fiber, plant protein, healthy fats, and vitamins to support heart and brain health. You can toss a handful of them into salads, yogurts, or toast. Other fiber-dense snacks such as granola bars, trail mix, veggies with hummus, or fruits can contribute to a healthy diet that supports gut health. Leafy greens such as spinach, kale, or mixed greens offer vitamins and minerals that support nutrient deficiencies. Adding a fistful of leafy greens to a sandwich or plate can increase overall fiber intake and is associated with improved digestion and gut function.
The Power of Prebiotics and Probiotics
Following the previous issue about general information of fiber, this issue addresses how to maximize and activate the benefits of fiber to nourish our gut flora. By examining the function of prebiotics and probiotics, food compounds that are closely associated with fiber, we can sustain long-term gut health that supports performance and activity.
What Are Prebiotics and Probiotics?
Prebiotics are non-digestible compounds found in food. They are also referred to as fiber and promote the activity of the gut bacteria, located in the intestines. On the other hand, foods with probiotics contain live bacteria that replenish lost gut flora or add to existing gut bacteria in the microbiome.
Prebiotics and Probiotics Together
Prebiotics and probiotics work hand-in-hand to sustain our gut health; Prebiotics (fiber) promote digestion by inducing the activity of the gut bacteria, while probiotics replenish the live bacteria existing in our gut flora. The combination of both compounds strengthens the gut function of a healthy digestive system, improves microbiome diversity, and improves overall performance. The addition of probiotics activates the benefits of the fiber compound in prebiotics by replenishing the gut bacteria responsible for digestion and fighting infections.
Where Can They Be Found?
Prebiotics can be found in plant-based whole foods such as fruits and vegetables, whole grains, legumes, nuts, and various seeds. Foods containing probiotics are often fermented to create live bacteria, including kefir, greek yogurt, sourdough, kimchi, sauerkraut, kombucha, or probiotic supplements. Similar to high-fiber meals, probiotics should be included as part of our diets as well.
Research: The Rise of Refined Sugar in America: How Federal Policy, Emerging Technology, and Corporate Branding Reshaped the American Diet, 1870–1920
Author’s Note:
One of my favorite questions to ponder while vending at my local farmers market is how sugar became so abundant and popular in North America compared to other parts of the world, such as Asia and Europe. Luckily, I got a chance to research this during my junior year of high school in my US history course. What I found was fascinating! Full citations can be found on my Instagram @grainandloaf_co. I have also broken my research down into a digestable article for you to read below!
Article:
Today, sugar is everywhere, from breakfast cereals to coffee drinks to baked goods. But a few hundred years ago, most Americans had a completely different relationship with food. Before industrialization, roughly 95% of Americans lived in rural areas. Most families ate foods they grew themselves or purchased locally. Their diets centered around grains, produce, and protein raised close to home. Sugar, by contrast, was expensive and relatively uncommon. Rather than being an everyday ingredient, sugar was considered a luxury item. It appeared in small quantities and was often reserved for special occasions. The story of the rise of sugar in America is not simply about changing tastes. It is the story of how government policy, technology, advertising, and consumer culture transformed a luxury ingredient into a household staple.
Government intervention in the agricultural industry in the late nineteenth to early twentieth centuries encouraged sugar supply growth. During WW1, American farmers consistently overproduced crops for wartime supply. However, after WWI, this continued overproduction caused crop prices to fall. To support domestic agriculture, the federal government passed policies that limited sugar imports and protected American sugar producers. With less competition from foreign sugar, domestic farmers could sell their crops at higher prices and earn more reliable incomes. Programs such as price protections and crop insurance further reduced financial risk for growers. These policies were designed to stabilize the sugar market, but they also gave farmers the confidence to produce more sugar than ever before.
New agricultural technology invented in this era also helped sugar spread. During the late nineteenth century, new agricultural machinery allowed farmers to cultivate larger areas of land with less manual labor. At the same time, improved preservation methods meant food could be stored longer rather than sold immediately. Farms became more efficient, harvests became larger, and agricultural production expanded dramatically. Furthermore, emerging refining technologies continued to perpetuate overproduction. In the nineteenth century, chemical engineer Norbert Rillieux developed a new refining technique called the multiple-effect evaporator. By recycling steam between chambers, his system reduced fuel costs while producing larger quantities of refined sugar. The innovation made sugar refining faster, cheaper, and more efficient.
Therefore, sugar could be produced faster, cheaper, and at a much larger scale than before. For the first time in American history, sugar was no longer limited by how much people could make—it was limited by how much people could consume…
By the early twentieth century, sugar was becoming easier to produce. Companies now faced a different challenge: convincing people to buy it. As a result, large sugar companies resorted to branding and mass advertising in order to increase demand to meet supply. Brands like Quaker Oats and Coca-Cola created recognizable images, packaging, and advertising campaigns that made consumers feel familiar with their products. Similarly, a successful dessert company, named Jell-O, marketed its products as attractive, affordable, and easy to prepare. Instead of marketing sugar itself, the company marketed beautiful desserts and convenient solutions for busy households. Foods once associated with wealth and special occasions suddenly felt accessible to everyday families. As national brands grew, consumers increasingly trusted large food companies and the products they sold. People weren't only buying food; they were buying consistency, reliability, and a sense of trust. That trust helped sugar-containing products find a permanent place in American households.
Additionally, food companies didn't just advertise their products, they also taught people how to use them. Brands like Jell-O, Knox, and Plymouth Rock Gelatine distributed recipe booklets filled with colorful desserts and simple instructions. Recipes that had once required specialized knowledge suddenly became easy to recreate at home. These manuals made sweets more accessible to families across different social classes and encouraged people to incorporate confectionery into everyday life. Sugar wasn't only being sold in stores anymore, it was also entering American kitchens.
As sugar became cheaper, easier to produce, and heavily marketed, it gradually became woven into American life. Sweets became associated with holidays, celebrations, hospitality, and gift-giving. Confectionery was no longer reserved for special occasions—it became part of everyday culture. By the early 1900s, Americans were consuming an average of 83 pounds of sugar per person each year, a sixteen-fold increase since 1811. The rise of sugar was not driven by a single invention, policy, or company. It was the result of agriculture, technology, marketing, and culture working together.
The history of sugar is often told as a story about personal choice. However, research has shown something different… Sugar became a staple of the American diet not because people suddenly developed a stronger sweet tooth. Government policies encouraged production. New technologies made sugar cheaper to grow and refine. Companies developed powerful marketing campaigns, recognizable brands, and recipe booklets that brought sugary foods into everyday life. In other words, the foods we eat are shaped by much more than individual preferences. They are also shaped by the systems, technologies, and cultures that surround us. Understanding the history of sugar doesn't mean avoiding dessert or fearing ingredients. Rather, it helps us understand how our modern food environment came to be.