Your Carbs
Carbohydrates are essential to the body. They are sugars or starches that provide energy for all the cells and tissues in the body. There are two different types of carbohydrates: simple and complex.
In certain conditions, it is recommended to limit the intake of simple carbohydrates, such as sugar, certain white bread, and pasta. However, the body needs complex carbohydrates to support the following:
• the immune system
• brain function
• the nervous system
• energy to perform
• digestive function
The following foods contain complex carbohydrates:
• quinoa
• brown rice
• vegetables
• whole grain pasta, bread, and other baked goods
• oats and oatmeal
• fruits
• barley
Ideally, we would like to avoid overly processed products that contain bleached, white flour, and foods with added sugar, flavors, and colorants.
The Three Types of Carbohydrates:
Monosaccharides: This is the most basic form of carbohydrate. Examples of monosaccharides include glucose and fructose.
Disaccharides: These are two monosaccharide molecules bonded together. Examples include lactose and sucrose.
Polysaccharides: This refers to chains of more than two monosaccharide molecules bonded together. Examples include fiber and starch.
Monosaccharides and disaccharides make up the different types of sugars and are known as simple carbohydrates. They provide a rapid source of energy.
Fiber and starch are made from polysaccharides and are known as complex carbohydrates.
They contain longer chains of molecules that take longer for the body to break down and digest.
Foods that contain complex carbohydrates are generally more nutritious than those that contain simple carbohydrates. Examples of complex carbohydrates include whole-grain foods and vegetables. Examples of simple carbohydrates include corn syrup, most store-bought juices, soft drinks, and cookies, etc.
How to eat carbohydrates healthfully?
Many people choose to maintain a low-carb diet or to cut carbohydrates out entirely and go on the keto diet. However, it is not a good idea to go on a low or no-carb diet unless a doctor specifically advises, as it may not be beneficial to some people. It again, comes to just being mindful about what we eat and why.
Carbohydrates are an essential macronutrient and a valuable energy source. A healthy diet should include more nutritious complex carbohydrates than simple carbohydrates that contain little to no nutritional value.
It is easy to replace many common types of simple carbohydrates with healthier alternatives. For example:
• Replace pops or store-bought fruit juices with water or natural fruit juices (with
pulp), but still, it is a good idea to have them diluted with water.
• Choose whole fruits instead of foods that are high in added sugar, such as cakes or
cookies.
• Eat whole grain pasta, whole wheat couscous, or quinoa rather than white pasta.
• Swap white bread for whole grain bread or wraps. Read the ingredients though!
• Snack on nuts or homemade veggie chips instead of store-bought potato chips.
With trends on the rise, food producers offer ‘low-carb’ versions of their products. Please, be aware that some may be highly processed and contain artificial sweeteners, emulsifiers, fillers, and other unhealthful additives. Read the labels or ask me how to get yourself educated by contacting me directly.
A balanced diet should include natural, unprocessed complex carbohydrates that are rich in nutrients including:
• vegetables & fruits
• nuts
• legumes & beans
• whole grains
• sprouts
• ferments
Many of these foods are high in fiber. Fibre is an essential nutrient for maintaining a healthy digestive system and may reduce the risk of developing cardiovascular disease and type 2 diabetes in some people. Replacing foods high in saturated fat or sugar with complex carbohydrates rich in fiber is also an effective way of consuming fewer calories, if calories are something you would like to be mindful of. In my practice, I recommend just to be aware of them but do not obsessively count them.
Despite containing fructose, which is a simple carbohydrate, fruits are very nutritious and contain high levels of vitamins, minerals, and fiber.
While natural fruit juice contains a high level of vitamins and minerals, it is low in fiber. For this reason, it is best to consume fruit juice in moderation and eat whole fruits instead.
Avoid fruit juice made from concentrate and store-bought ones, as it contains high levels of added sugar.
The Sum Up:
• Carbohydrates are highly nutritious and a valuable source of energy.
• It is essential to know the difference between simple and complex carbohydrates.
• Limit simple carbohydrates as they do not satiate hunger very well and are typically
present in foods with low nutritional content.
• Increase the number of complex carbohydrates as they can make a person feel fuller
for longer and are typically highly nutritious.
SOURCES
https://www.nia.nih.gov/health/healthy-eating-you-age-know-your-food-groups
https://www.who.int/
https://www.helpguide.org/harvard/vitamins-and-minerals.htm
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-
sodium-should-i-eat-per-day
https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf
https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/assets/InteractiveNFL
_Protein_March2020.pdf
https://www.medicalnewstoday.com/articles/196279#summary
https://www.canada.ca/en/health-canada/services/publications/food-nutrition/sodium-
reduced-targets-2020-2025.html
