Health & Wellness: Understanding Carbohydrates' Effect on Firefighter Health

When considering health concerns for firefighters—such as the prevention of cancer and the promotion of heart health—macronutrient information, types of carbohydrates (simple and complex), glycemic index and how to make a balanced meal that includes carbohydrates are neglected and underemphasized. Carbohydrates play an important role in metabolic functions. Nutrition education regarding carbohydrates affects the health of firefighters, now and past retirement.

Carbohydrates connection

Health concerns might arise when carbohydrates, particularly refined sugars, flours and processed foods, are consumed in excess. Some common health concerns include heart disease; Type 2 diabetes and insulin resistance; Type 3 diabetes, which is another name for Alzheimer’s disease, or the brain’s inability to use insulin, which leads to issues with typical brain tasks, such as memory and learning skills; gout; and metabolic syndrome, which is a combination of risk factors for heart disease, stroke and diabetes.

Carbohydrates are one of the three macronutrients: nutrients that provide energy (calories). The other two are protein and fat. Carbohydrates are the body’s preferred energy source, particularly for high-intensity activities, and mainly are associated with storage, blood sugar regulation and digestive health.

Type matters

When people think of carbohydrates, they most likely think of bread and pasta. Although carbohydrates can get a bad rap, the body needs carbohydrates to maintain brain function as well as for muscle function. Regardless of “dieting” or lifestyle approaches, everybody eats carbs.

However, not all carbs are created equal. We turn to simple and complex carbohydrates in
our diet for different reasons, and they both affect the body in distinct ways. Eating carbohydrates not only controls how we feel energetically but also is involved in hunger and fullness cues.

Simple carbohydrates include sugars, which are carbohydrates in their simplest form. These carbohydrates tend to be “empty calories,” because they are energy-dense and nutrient-deficient. They also increase blood sugar quickly (having a high glycemic index), which then is followed by a crash shortly after if the food doesn’t contain fiber and/or protein in addition to the carbohydrate. (For an exploration of how added sugar quite literally adds up within a diet and affects health, see eats2know.com/tips-to-reduce-added-sugar-in-your-diet.)

Complex carbohydrates include starches and fibers that are found in vegetables, legumes and whole grains. These carbohydrates have various benefits, because they are packed with vitamins, minerals and fiber. They also take longer to digest compared with simple carbohydrates. Therefore, they create a slow and steady increase in blood sugar that’s stabilized. Consuming complex carbohydrates, which have a low glycemic index, is a priority for blood glucose maintenance and stabilized levels for firefighters, particularly when maintaining energy levels while on shift is desired. (For more about how different types of carbohydrates affect firefighter health: eats2know.com/why-carbohydrates-are-your-friends.)

Bringing it all together

The goal is to prioritize eating nutrient-dense foods at home and at the firehouse while reducing nutrient-poor foods. To do this, you can focus on maximizing fruits and vegetables, high-quality protein, nuts and seeds, probiotic-rich foods and cooking oils, such as extra virgin olive oil for low-cooking temperatures and avocado oil for higher temperatures. In contrast, avoiding highly processed foods, including refined carbohydrates and sugar, can be incredibly helpful to achieve a diet that prevents metabolic health conditions that are associated with excess carbohydrate intake.