Carbohydrates
Macronutrients
To ensure that we obtain all the nutrients we need, try to prepare your meals from scratch using fresh ingredients and limit or avoid processed foods or ready-made meals which often have added sugars and saturated fats.
Macronutrients are the nutrients we need in larger quantities that provide the body with energy.
The 3 main Macros and their recommended ranges in percent of calories are:
Carbohydrates. 45-65 %
Fat. 10-35%
Protein. 20-35%
Carbohydrates
Carbohydrates are the bodies primary energy source. Dietary carbohydrates have 3 main categories:
Sugars. Sweet, Short-chain carbs, examples are glucose, fructose, sucrose.
Starches. Long chains of glucose molecules. Foods such as Potatoes, pasta, rice, and grains.
Fibre. Humans cannot digest fibre. It is not broken down into sugar molecules like other carbs, however, it helps regulate the bodies use of sugar and regulates blood sugar levels. And contributes to our overall gut health.
Eatwell Guide
According to the NHS ‘Eatwell Guide’
you should:
Aim to eat at least 5 portions of a variety of fruit and veg every day.
Starchy food should account for just over a third of the food we eat.
Most carbs get broken down or transformed into glucose that is then used as energy. Carbs can also be turned into fat (stored energy) for later use.
There are different types of carbohydrate-containing foods, and they vary in their health effects.
Complex carbs
Complex carbohydrates are comprised of sugar molecules that are strung together in long, complex chains. Complex carbohydrates are found in foods like peas, beans, whole grains, and vegetables. Both simple and complex carbohydrates are turned to glucose in the body and used as energy. Glucose is used in the cells of the body and in the brain. Any unused glucose is stored in the liver and muscles as glycogen for later use.
Complex carbohydrates provide vitamins, minerals, and fibre that are essential for health. The majority of carbohydrates should come from complex carbohydrates and naturally occurring sugars, instead of processed or refined sugars, which do not have the vitamins, minerals, and fibre found in complex carbohydrates. Refined sugars are often called "empty calories" because they have little to no nutritional value.
Barley
Barley, a member of the grass family, is high in fibre, can aid in weight loss and improve digestion.
Legumes
Legumes are a great source of B vitamins, iron, copper, magnesium, zinc and phosphorous.
Potatoes
Potatoes are full of antioxidants and vitamins that help your body function properly.
Whole Grains
A diet rich in whole grains has been shown to reduce the risk of heart disease and type 2 diabetes.
Quinoa
The fibre in quinoa can help regulate cholesterol and blood sugar levels.
Oats
Including oats in your diet can help reduce the risk of certain cancers and lower cholesterol levels.
Simple Carbs
Refined carbs/simple carbs consist of highly processed foods such as, sugar-sweetened drinks, white bread, pastries and other foods made with white flour
Various scientific studies demonstrate that refined carbohydrate consumption is associated with health conditions like obesity and type 2 diabetes. Refined carbohydrates tend to spike blood sugar levels, which can cause a subsequent crash leading to cravings.
They are usually lacking in many essential nutrients and contain added sugars, which should be limited due to their link to chronic diseases.
Whole food sources of carbohydrates are full of nutrients and fibre and do not cause the same fluctuations in blood sugar levels.
There are a number of studies on high fibre carbohydrates, including vegetables, fruits, legumes, and whole grains, that show their consumption is linked to improved metabolic health and a lower risk of disease.
Low carb diet considerations
It is important to consider the phenomenon of low carb and even zero carb diets that have gained in popularity in recent years. Although there is evidence that low carb diets can help to reduce weight, the research tends to focus on individuals who suffer from obesity, metabolic syndrome, and/or type 2 diabetes.
While it is correct that refined carbs are most definitely linked to obesity, the same is not true of fibre rich, whole-food carbs. However, the calorie intake lost in severely restricting carbohydrate food sources will have to be made up in the other macros. And you will be missing out on essential nutrients available in these whole foods.
Remember, in an appropriately calorie-controlled diet, whole food unrefined carbs are most certainly not your enemy.