Understanding Carbs, Fiber, and Sugar the Torah Way

Hashem created a world filled with nourishing foods to help our bodies function at their best. One of those important gifts is carbohydrates, our body’s main source of energy. But not all carbs are the same, and not all sugars are good for us. Understanding how they work can help us live healthier, more balanced lives in line with Torah values.

Carbohydrates: Our Main Energy Source

Carbohydrates are the body’s go-to fuel. They exist in nature as simple sugars (like those in fruit) or as starches (found in grains, legumes, and potatoes). When we eat too many carbs, the body stores the extra as fat. But when eaten wisely, carbohydrates give us the energy we need to function, grow, and think clearly. Without a steady source of energy, the body simply wouldn’t be able to function properly.

The Power of Dietary Fiber

Dietary fiber is made of long sugar chains that our bodies can’t break down. Only in recent decades have scientists realized how important these fibers are. Today, they are recognized as one of the most essential parts of a healthy daily diet.

Our digestive system is long and complex around 8 to 9 meters, compared to just 3 to 4 meters in animals that eat mainly meat. Because of this, we need plenty of fiber to help speed up digestion, clean the intestines, and move waste out of the body.

Important note: When trying to prevent constipation, some people add plain bran to their food. But bran can actually remove important minerals from the body! Instead, it’s better to eat whole grains that naturally include bran and other beneficial parts of the grain.

Also important: Fiber is only found in plant-based foods and not in meat, eggs, or dairy.

Two Types of Fiber, Both Important

1. Insoluble fiber – This type doesn’t dissolve in water. It’s found in whole grains like corn, brown rice, and whole wheat, as well as baked potatoes with the skin. Insoluble fiber supports healthy bowel movements and helps prevent constipation.

2. Soluble fiber – This type dissolves in water and is found in fruits, vegetables, and legumes. It’s especially important for preventing heart problems and for helping people with diabetes balance their blood sugar.

Diets rich in fiber have also been shown to protect against many types of cancer, especially colon cancer, and may even help us live longer. One of the main benefits of fiber is that it helps block the absorption of harmful substances like cholesterol, sugar, and toxins.

How the Body Balances Blood Sugar

When we eat carbohydrates, our blood sugar levels rise. The body responds by releasing insulin, a hormone that helps bring those levels down in three ways:

1. Some sugar goes directly into the cells to be used as energy.

2. Some is turned into glycogen and stored in the liver and muscles for later use.

3. Any extra is converted into fat (triglycerides).

Here’s something to think about: The average person consumes around 70 kilograms (154 pounds) of sugar per year. That’s a massive amount and it’s not good for us.

What’s the Problem with Refined Sugar?

Refined white sugar is made from sugar cane or sugar beets, but by the time it reaches your table, it’s been stripped of all the nutrients Hashem put in it. It no longer contains vitamins, minerals, fiber, or plant-based compounds. That’s why it’s called “empty calories” because it gives energy but no nourishment.

Regular use of white sugar contributes to:

• Nutritional deficiencies

• Weight gain and related illnesses

• Cavities and tooth decay

• Diabetes

• Thickened blood and poor oxygen supply to the brain

• Weakening of the immune system by harming white blood cells

How Is White Sugar Made?

1. Sugar cane or beets are crushed and squeezed.

2. The pulp is washed with water to pull out syrup.

3. The syrup is heated to evaporate the water and form sugar crystals.

4. Sugar crystals are separated from the leftover liquid (molasses).

5. The process is repeated multiple times to extract as much sugar as possible.

6. The crystals are cleaned with phosphoric acid.

7. They are bleached with charcoal to remove natural minerals like calcium and magnesium.

8. The crystals are filtered and dried, resulting in a product that is 99.9% sucrose.

It’s important to realize that today, food can be a source of healing or harm. Hashem gave us a beautiful world filled with nourishing foods. When we choose whole, natural foods and limit processed sugar, we protect the body and soul that He entrusted to us.