Carbs: Fiber vs Sugar

Think of carbohydrates as a chain. The shorter the chain the faster you will digest them (sugars), giving you quicker access to energy. The longer the chain (fiber) the longer it take you to digest them, giving you longer sustained energy and keeping you fuller longer.

There are benefits to both but timing your sugar intake around activity prevents blood sugar spikes, which will greatly help control your metabolism and fat loss.

The HUGE reason to control blood sugar spikes: when blood sugar levels are high, the pancreas releases more insulin, which signals the body to store fat instead of burning it for energy. So, if you think a little sugary snack throughout the day is no big deal, you might want to reconsider. 

Your body will digest natural sugar slower than added sugar. Plus foods that have natural sugar (honey, milk, fruit) will also have lots of healthy vitamins and minerals.

Benefits of Carbs:

Fiber: *shoot for 25-38g per day

• Keeps you fuller, longer 

• Prevents blood sugar spikes

• Regulates bowel movements

• Can lower bad cholesterol

• Longer energy source

Sugar: *shoot for under 10% of added sugar calories

• Immediate energy source

Food List:

Fiber: (try to get 25-38g per day)

• Beans

• Raspberries, banana, strawberries

• Peas, broccoli, cauliflower

• Potato (with skin)

• Quinoa

• Oats

• Chia seeds

Sugar:

• Fruits

• Honey

• Dairy

*shoot for less than 10% of daily caloric intake from added sugars (Ex.: 2,000cal day diet = less than 23g of ADDED sugar)

Key Takeaways:

• Carbs have 9 calories per gram

• For weight loss: high protein (4cal/g) + high fiber (9cal/g) = feeling fuller longer (curbing cravings) and longer sustained energy.

• Sugar (ideally NOT added sugar) is a quicker energy source (but shorter lasting)

• Fiber is longer digested, longer lasting energy source