What are Carbohydrates and How much should we be Consuming?
Carbohydrates are a fundamental component of our diet, playing a crucial role in providing energy for our bodies. In recent years, there has been much debate about the health effects of carbohydrates, with conflicting information leaving many people confused. In this article, we'll delve into the world of carbohydrates, exploring their health benefits, including simple and complex carbohydrates. By the end, you'll have a better understanding of how carbohydrates can positively impact your health.
What Are Carbohydrates?
Carbohydrates are one of the three macronutrients, alongside protein and fat, that our bodies require for energy. They are found in a variety of foods, including grains, fruits, vegetables, legumes and some dairy products such as milk. Carbohydrates are composed of carbon, hydrogen, and oxygen molecules, and they come in three main forms: sugars, starches, and fibre (1).
What are the Health Benefits of Carbohydrates:
Energy Source: Carbohydrates are the primary source of energy for our bodies. When consumed, they are broken down into glucose (sugar), which is used by our cells for fuel. Whether you're exercising or simply going about your daily activities, carbohydrates provide the energy you need to function optimally (2).
Brain Function: Glucose derived from carbohydrates is particularly important for brain function. The brain relies heavily on glucose for energy, and consuming an adequate amount of carbohydrates ensures proper cognitive function and mental clarity (2).
Nutrient-Rich Foods: Many carbohydrate-rich foods are also rich in essential nutrients such as vitamins, minerals, and antioxidants. Fruits, vegetables, and whole grains are excellent sources of vitamins A, B, C, and E, as well as minerals like potassium and magnesium, which are vital for overall health (3).
What is the difference between Simple and Complex Carbohydrates?
Simple carbohydrates, also known as sugars, are composed of one or two sugar molecules. They are quickly digested and absorbed into the bloodstream, leading to rapid spikes in blood sugar levels. While simple carbohydrates can provide a quick source of energy, they lack the nutrients found in complex carbohydrates and are often referred to as "empty calories" (4). Simple carbohydrates should be consumed in moderation as part of a balanced diet to prevent fluctuations in blood sugar levels and support overall health.
Examples:
Table sugar, honey, maple syrup, and fruit juices.
Complex carbohydrates, also known as polysaccharides, are carbohydrates composed of long chains of sugar molecules. Unlike simple carbohydrates, which are quickly digested and can cause spikes in blood sugar levels, complex carbohydrates are digested more slowly, providing a steady release of energy and helping to maintain stable blood sugar levels (4). Complex carbohydrates are packed with fibre, which further slows down digestion and promotes feelings of fullness (2).
Examples:
Whole grains like oats, barley, buckwheat and quinoa, as well as starchy vegetables like sweet potatoes and legumes like lentils and chickpeas.
How to Incorporate Complex Carbohydrates into Your Diet?
Now that we understand the importance of complex carbohydrates, let's explore some practical ways to incorporate them into your diet:
Start your day with a hearty bowl of porridge made from rolled oats topped with fresh fruit and nuts for a nutritious breakfast that will keep you fuelled until lunchtime.
Swap refined grains like white bread and pasta for whole grain alternatives like brown rice, whole grain bread, and whole grain pasta such as spelt.
Snack on fresh fruits, vegetables, and nuts throughout the day to satisfy hunger cravings while providing your body with a steady source of energy.
How many carbohydrates should I be Consuming?
When planning your meals, it's essential to consider the amount of carbohydrates you're consuming to ensure a balanced diet. The recommended amount of carbohydrates varies depending on factors such as age, sex, weight, and activity level. However, a general guideline is to aim for about 45-65% of your total daily calories to come from carbohydrates (1).
What does this look like in my meals?
Balance your Plate: Aim to fill half of your plate with fruits and non-starchy vegetables, one-quarter with lean protein, and one-quarter with whole grains or starchy vegetables. This balanced approach ensures you're getting a variety of nutrients, including carbohydrates, to support overall health.
Monitor Portion Sizes: Pay attention to portion sizes when consuming carbohydrate-rich foods to avoid overeating. Use fullness cues, visual cues or measuring cups to help you gauge appropriate portion sizes and prevent excessive carbohydrate intake.
Conclusion:
In conclusion, carbohydrates are an essential component of a balanced diet, providing the energy our bodies need to function effectively. By understanding the differences between simple and complex carbohydrates and incorporating them into your meals mindfully, you can reap the numerous health benefits they offer. Whether you're fuelling your workouts or nourishing your brain, carbohydrates play a vital role in supporting overall health and well-being.
References:
Harvard T.H Chan, 2024. The Nutrition Source - Carbohydrates. Harvard School of Public Health.
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/Centres for Disease Control (CDC), 2024. Diabetes – Choosing Healthy Carbs. CDC https://www.cdc.gov/diabetes/healthy-eating/choosing-healthy-carbs.html
Mayo Clinic, 2022. ‘Carbohydrates: How carbs fit into a healthy diet’ Mayo Foundation for Medical Education and Research, March 22, 2022.
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705#:~:text=Carbohydrates%20are%20the%20body's%20main,with%20the%20help%20of%20insulin.Holesh JE, Aslam S, Martin A. ‘Physiology, Carbohydrates’. StatPearls Publishing LLC. May 12, 2023.
PMID: 29083823.
Copywrite: Lyndal Schnabel Dietitian 2024