What a load'a CARB

Carbohydrates are a vital macronutrient. We turn the carbohydrates we eat into glucose which is what we use to create energy for our body. Our brain alone uses about 20% of the glucose we consume. Glucose is also used as a stored energy source (as are fatty acids from dietary fat), so excess carbohydrates are converted to fat and kept ready for us to use when we're starving..

When were you last starving?

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  I'm always absolutely starving!!!!
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  Lets be honest, i'm never really starving at all

Carbohydrates can be classified as:

• Sugars (Simple)

• Starch (Complex)

• Fibre (Complex)

No carbohydrate can be put into any one box. They will all contain certain levels of simple and complex carbohydrates, as with all foods, it’s the ratios that matter, if something is classified as simple carb it’s because it will affect your blood sugar a lot quicker than those listed as complex, not necessarily because it doesn’t have any fibre or starch at all.

Simple carbohydrates:

Sugars in carbohydrates can be found naturally, such as in fruits, vegetables, milk, and dairy products but can also be added to foods during manufacturing such as with sweets, biscuits, soft drinks and in processed foods. This includes low-fat products where added sugar gives back the flavour lost when removing the fat, it also acts as a preserver, prolonging shelf life.

Examples:

Table sugar

White bread

White rice

White pasta

Potatoes

Fruit juice

Cookies

Fruit

It takes less work for the body to convert and use the sugars inside simple carbohydrates. Because of this easy access, your body turns to them first to make energy. And because they are quick-release and used faster (by the brain/ muscles/ for cellular processes), you also tend to need to re-fuel more often too. This can create imbalanced blood sugar, and issues such as fluctuating energy levels, weight gain, fatigue, cardiovascular problems, and mood and sleep-related disorders.

Complex:

Vegetables

Avocado

Potatoes with skin

Legumes

Pulses

Fruit

Seeds

Whole grains – brown rice, bulgur, quinoa

Complex carbohydrates contain a higher ratio of fibre which is either digestible or indigestible.

Indigestible:

Indigestible fibres are bound together in such a way that the body cannot absorb them and so they have little effect on your blood sugar.

What’s awesome about these is that they’re also prebiotics so they promote the growth of beneficial bacteria inside your gut, which in turn produce beneficial by-products which help lower inflammation and promote weight loss by increasing satiety.

Digestible:

Starches, found in wheat, corn, rice, and root vegetables, are digestible fibres and so will be digested and broken down into glucose, affecting your blood sugar. Eating these foods as whole foods (with the skin, or as the wholegrain variety) will help keep you fuller for longer and provide more sustainable energy as the digestion process takes longer, and so the energy is released more gradually.

How much do we need?

Most guidelines suggest we should aim for 50% of our daily calories to come from carbohydrates. 30% of which should be from fibre. Added sugar should not exceed 30g per day (6 tsp).

When dieting people commonly try to reduce their carbohydrate consumption, generally to between 5% and 30% of their daily calorie intake. This can absolutely contribute to successful weight loss but you should consider which sources you limit, as it is important to make sure you’re still getting enough fibre. You should ideally look to reduce things such as refined white products, and carbohydrates from refined snack/ drink products. If you're really keen on lowering carbs to balance your blood sugar or weight you could look at swapping to lower-carbohydrate fruits, vegetables and grains. Or you could consider combining your carbohydrates with a source of protein, this will help to reduce the effect of glucose on your blood sugar.

Work with me for a personalised health and lifestyle plan

Clarification on the importance of fibre:

Fibre is a type of carbohydrate that is VITAL for:

• Reducing cholesterol

• Promoting a healthy weight

• Increasing stool bulk and stimulating movement

• Promoting health hormones

• Promoting blood sugar balance

• Reducing inflammation

Good sources of fibre (nutrient-dense carbohydrates) Note: ALWAYS drink plenty of water when increasing your fibre intake!

• Lentils

• Kidney beans

• Split peas

• Chickpeas

• Black beans

• Almonds

• Chia seeds

• Walnuts

• Pistachios

• Oats

• Avocado

• Artichoke

• Carrots

• Broccoli

• Brussel sprouts

• Kale

• Raspberries

• Pears

• Strawberries

• Apples

• Bananas

• Beets

• Quinoa

• Sweet potato

Food for thought:

• Excess glucose from carbohydrates is converted and stored as fat

• Indigestible, complex carbohydrates bulk out the stool and stimulates bowel movement

• Fibre from complex carbohydrates helps control blood sugar, eliminate toxins and oestrogens, promotes fullness

• Increasing fibre intake too quickly can cause bloating as your gut is not used to breaking it down so it can sit longer, creating gasses. When your gut has adjusted the microbes will break down the carbohydrates a lot easier and start producing all the benefits mentioned above.

• Always drink plenty of water when increasing fibre intake!

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