Understanding Carbs

In last week’s blog post we talked about the addictive potential of manufactured foods, namely sugar and fats. We discussed fructose, sucrose and glucose and how these different carbohydrates can interact with our brain and body systems when they are consumed in a highly concentrated and processed state.

In today’s post we want to focus on the importance of not being scared of natural carbs. For a while now the media has painted this dark, terrifying picture of the ‘big bad carb monster’. Of course, it’s understandable where parts of this stereotype has come from given our discussion in last week’s post and also when supermarkets are full of refined, packeted carbohydrate foods that offer next to zero nutritional value. But when companies start promoting their ‘sugar-free’/’carb-free’/’never eat fruit again’ diets to the public, this is when we know that carbohydrates are really getting too much of a bad rap.

Carbs are essential:

Our bodies need carbs more than any other nutrient. According to the Australian Dietary Guidelines [1], 45-65% of our calories should come from carbs. We need this large amount because our body feeds off glucose (a carbohydrate and important simple sugar) for energy and fuel. Glucose is also stored as glycogen in our muscles and liver for later use, such as when we haven’t eaten in a while or when we exercise.  If we do not consume enough carbohydrates, our body starts using glycogen as energy and our stores start to slowly deplete. This is when we start to feel tired and even have trouble concentrating (glucose is also essential for the brain).

Include natural carbs as an important part of your healthy diet:

Natural, un-refined carbs deserve to play a big role in your diet. They can be your best friend, your healer, your provider of energy. You should be aiming for around 230 – 310g of un-refined carbohydrates per day [1]. To put this into perspective, one banana has 24g of carbs while one cup of brown rice contains 45g. Fruits, vegetables and wholegrain cereals and grains are all significant sources of natural carbs. These carbohydrates have a low Glycaemic Index, meaning they are going to provide you with a steady supply of energy over the duration of a few hours.  If you eat these carbs in sensible quantities you also manage the total glycaemic load and can actually help your blood sugar, your muscle mass, your metabolism, your energy levels and your weight remain stable. Understanding the differences in carbs and when to include them in your diet is vital for a healthy body and steady blood sugar and insulin levels.

It’s up to you whether you choose to make carbs your best friend or your worst enemy – so go on and give those fruit and vegetables some well-deserved love!

Stay tuned next week for ‘Understanding Carbs Part 2: Slow Carb, Not Low Carb for Weight Loss and Overall Health’.

Stay tuned also for a downloadable ‘Understanding Carbs’ mini booklet – available soon.

References:

[1] National Health and Medical Research Council, Australian Government. (2013). Australian Dietary Guidelines (2013). Retrieved from the National Health and Medical Research Council website https://www.nhmrc.gov.au/guidelines-publications/n55