Introduction :
Carbohydrates
are a vital source of fuel for our bodies and are an essential nutrient. Foods
that contain carbohydrates are typically included in a healthy and balanced
diet for many individuals. Despite the mixed messages about carbohydrates in
food, it's important to note that they provide us with energy, as well as
essential vitamins, minerals, and fiber that are crucial for maintaining good
health.
Carbohydrates
in food are broken down into glucose, which serves as a source of fuel for the
body.
Explanation and categories :
There are
several categories of foods that contain carbohydrates :
(i) Foods high in complex or less processed
starchy carbohydrates, which are known to break down into glucose more slowly,
such as wholegrain bread and wholegrain rice.
(ii) Foods that contain natural sugars, such as fruits, milk, and yogurt.
(iii) Free sugars, which are found in foods like sweets, sugar, and honey and are quickly converted into glucose. It's advisable to limit the intake of free sugars in the diet.
Note : Naturally occurring sugars like lactose or fructose are not considered free sugars if they remain within the food, but they are considered free sugars if they are extracted from the food (e.g. apple juice from an apple).
(iv) Dietary fiber, which is abundant in foods like fruits, vegetables, and complex/starchy carbohydrates. Dietary fiber promotes digestive health and is often found alongside complex/starchy carbohydrates in foods.
All types of food, including those that contain carbohydrates, provide us with energy. While our energy and carbohydrate needs may vary based on our activity levels, carbohydrates remain an important source of energy and a crucial food group for overall health.
Weight loss can occur with any dietary restriction, but it's important to understand that weight loss doesn't always equate to fat loss. Rapid weight loss often involves changes in fluid and weight that may not necessarily reflect improved health or wellbeing.
Following a diet that is very low in carbohydrates can result in reduced food volume and lower dietary fiber intake, which may impact gut health and potentially lead to constipation if not planned and supported properly.
While some individuals may find adjusting their carbohydrate intake effective for weight management, others may find that any dietary restriction, including carbohydrate restriction, worsens cravings or is unsustainable.
It's important to be mindful of portion sizes for all foods, including carbohydrates, as part of a balanced approach to weight management. Restricting any one food group, including carbohydrates, is generally not recommended for various reasons, including the physical and psychological consequences of restriction. Consulting a registered dietitian can provide personalized support for individual health needs.
Function of carbohydrates :
Carbohydrates are an important source of energy for the body. When consumed, carbohydrates are broken down into glucose, which the body uses as fuel to power various cellular processes and physical activities. In addition to energy production, carbohydrates also play other important roles in the body, such as :
(i) Providing fiber : Certain types of carbohydrates, such as complex carbohydrates found in fruits, vegetables, and whole grains, provide fiber that helps maintain healthy digestion and bowel movements.
(ii) Regulating blood sugar levels : Carbohydrates can help regulate blood sugar levels by providing a steady source of glucose to the body.
(iii) Supporting brain function : Glucose, which is derived from carbohydrates, is the primary source of fuel for the brain, and carbohydrates can help support cognitive function and memory.
(iv) Aiding in muscle recovery : Carbohydrates are important for muscle recovery after physical activity, as they can help replenish glycogen stores in the muscles.
Note : It's important to note that not all carbohydrates are created equal, and consuming too many refined carbohydrates (such as sugar and white flour) can have negative health effects. It's recommended to consume complex carbohydrates from whole foods like fruits, vegetables, and whole grains, and to limit intake of refined carbohydrates.
An important question is - " How much carbohydrate should we eat? "
The question of carbohydrates often confuses many people. While very low carbohydrate diets are not typically recommended, it's important to note that portion sizes have significantly increased over the past four decades. As a nation, we should strive to be "carbohydrate aware." This means being mindful of appropriate portions of foods that contain starchy carbohydrates, choosing fewer high-sugar and processed foods, and opting for wholegrain options whenever possible.
As a general guideline, a portion size roughly equivalent to the size of your fist is appropriate for carbohydrate-containing foods during mealtime. This portion size can be adjusted based on your activity levels.
According to current recommendations, balancing our portions in this way allows
for about half of our energy intake to come from carbohydrates. Being mindful
of portion sizes and making smart choices with carbohydrates can support a
healthy and balanced diet.
Key point -
Free Sugars :- Free sugars are sugars that are added to food (e.g. biscuits, chocolate, cake) or sugars that are naturally present in honey, syrups, and fruit juices. These sugars are known to be detrimental to dental health and are associated with poorer cardiovascular outcomes.
The topic of sugar can be confusing due to the widespread presence of sugar in various foods, which has drawn significant media and public interest. Current recommendations emphasize the importance of being mindful of "free sugars" and limiting their intake.
It is advised that adults should consume no more than 30g of free sugar per day, which is roughly equivalent to seven teaspoons. Being aware of and managing our intake of free sugars can support better overall health.
Table sugar, syrup, treacles, honeys, coconut sugar and fruit juice are all examples of free sugars.
Natural sugars found in milk, whole fruit and vegetables. In their natural forms the glucose found within the structure of plants will release glucose more slowly and contain fibre to slow the absorption.
Summary :
Carbohydrates are essential nutrients that are broken down into glucose, which serves as a primary source of fuel for our bodies. Including carbohydrates in our diet is crucial for a healthy, balanced eating plan. Opting for wholegrain options whenever possible is recommended. It's important to be mindful of portion sizes that align with your own energy needs.It's worth noting that foods high in "free sugars" tend to provide ample energy but limited nutritional value.
Therefore, it's advisable to consume such foods in moderation. If you are considering embarking on a low carbohydrate diet, it's recommended to consult your GP or a registered dietitian for professional guidance and support. Their expertise can help you make informed decisions about your dietary choices and overall health.
Key Notes :
1. Carbohydrates are essential nutrients and a vital source of fuel for our bodies.
2. Foods containing carbohydrates are typically part of a healthy and balanced diet.
3. Carbohydrates provide energy, essential vitamins, minerals, and fiber for good health.
4. Carbohydrates in food are broken down into glucose, which serves as a source of fuel for the body.
5. Complex or less processed starchy carbohydrates (e.g. wholegrain bread, wholegrain rice) break down into glucose more slowly.
6. Natural sugars in fruits, milk, and yogurt are considered differently from free sugars found in sweets, sugar, honey, as they are converted into glucose more slowly.
7. It's advisable to limit intake of free sugars in the diet.
8. Naturally occurring sugars like lactose or fructose are not considered free sugars if they remain within the food, but are considered free sugars if extracted from the food (e.g. apple juice from an apple).
9. Dietary fiber, found in fruits, vegetables, and complex/starchy carbohydrates, promotes digestive health and is often found alongside complex/starchy carbohydrates in foods.
10. Simple Carbohydrates - (i) Monosaccharides, (ii) Disaccharides and (iii) Oligosaccharides
Simple carbohydrates have one or two sugar molecules. In simple carbohydrates, molecules are digested and converted quickly resulting in a rise in the blood sugar levels. They are abundantly found in milk products, beer, fruits, refined sugars, candies, etc. These carbohydrates are called empty calories, as they do not possess fiber, vitamins and minerals.
Plants, being producers, synthesize glucose (C6H12O6) using raw materials like carbon dioxide and water in the presence of sunlight. This process of photosynthesis converts solar energy to chemical energy. Consumers feed on plants and harvest energy stored in the bonds of the compounds synthesized by plants.
(a) Monosaccharides - Examples of carbohydrate monomers or monosaccharides include glucose, mannose, galactose, fructose, etc.
(b) Disaccharides -Two monosaccharides combine to form a disaccharide. Examples of carbohydrates with two monomers include sucrose, lactose, maltose, etc.
(c) Oligosaccharides - Carbohydrates formed by the condensation of 2-9 monomers are called oligosaccharides . Trioses, pentoses, and hexoses are all examples of oligosaccharides according to this convention.
11. Complex Carbohydrates - Polysaccharides Complex carbohydrates have two or more sugar molecules, hence they are referred to as starchy foods. In complex carbohydrates, molecules are digested and converted slowly compared to simple carbohydrates. They are abundantly found in lentils, beans, peanuts, potatoes, peas, corn, whole-grain bread, cereals, etc. Polysaccharides are complex carbohydrates formed by the polymerization of a large number of monomers. Examples of polysaccharides include starch, glycogen, cellulose, etc. which exhibit extensive branching and are homopolymers – made up of only glucose units.
12. Important examples of carbohydrates - Glucose , Galactose , Maltose , Fructose , Sucrose , Lactose , Starch , Cellulose , Chitin .
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