So many people with PCOS fear carbohydrates.
Here’s what to know.
What Are Carbohydrates?
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Carbohydratesare made up of groups of molecules, known as saccharides.
These saccharides contain carbon, hydrogen, and oxygen atoms in different combinations.
There are two main classes of carbohydrates: simple and complex.
Simple carbohydrates have one or two saccharides (mono- and di-saccharides, respectively) linked together.
Complex carbohydrates tend to have a lowerglycemic indexor rise in blood glucose.
The Role of Carbohydrates in the Body
The primary role ofcarbohydratesis to provide energy for the body.
The breakdown of glucose within the cells produces molecules of energy that can be used.
Glucose is the preferred source of energy within the body, althoughproteinandfatcan be used if necessary.
Once energy needs are met, glucose is stored in the liver as glycogen.
Excess glucose is converted to triglycerides and stored in fatty tissue as fat.
How Does the Body Use Carbohydrates?
In the stomach, carbohydrates are broken down into their monosaccharide components.
Most digestion occurs in the small intestine as the mass of food is exposed to special enzymes.
Starch is digested in a much slower fashion than simple carbohydrates.
The liver then controls the secretion of glucose into the bloodstream.
Whole grain and bran products have higher fiber than white and refined grains.
Vegetables contain carbohydrates mostly in the form of starches.
Watery or non-starchy vegetables such as lettuce, eggplant, and squash contain lesser concentrations of starch.
Fruits contain mostly sugars, though the skins do contain a good deal of fiber.
How Many Carbohydrates Should I Eat Each Day?
Fruit makes a great dessert orsnackinstead of processed sugars like cookies or cake.
By selecting healthy carbohydrates and monitoring calories, nothing has to be off-limits.
But be aware of the calories that sweets and carbohydrates are contributing to your daily intake.
For personalized diet advice, consult with a registered dietitian nutritionist skilled in PCOS.
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