Carbs, also known as saccharides, are organic molecules that are used as energy sources,
structural molecules and as components of other biological molecules.
Carbohydrates are an ideal source of energy for the body. This is because they can
be converted more readily into glucose, the form of sugar that's transported and
used by the body, than can proteins or fats.
Even so, a diet too high in carbohydrates can upset the delicate balance of your
body's blood sugar level, resulting in fluctuations in energy and mood that leave
you feeling irritated and tired.
It is better to balance your intake of carbohydrates with protein, a little fat and
fibre.
Complex carbohydrates
• bananas
CARBOHYDRATES
• barley
• beans
• brown rice
• chickpeas
• lentils
• nuts
• oats
• parsnips
• potatoes
• root vegetables
• sweet corn
• wholegrain cereals
• wholemeal breads
• wholemeal cereals
• wholemeal flour
• wholemeal pasta
• yams.
• pizzas
• white bread
• white flour
• white pasta
CARBOHYDRATES
• white rice.
Simple carbohydrates
Simple carbohydrates are also known as sugars. They also exist in either a
natural or refined form.
• chocolate
• jellies
• pizzas
• soft drinks
All carbohydrates form glucose when digested. Glucose is transported around the
body via blood and taken into cells to be converted into energy.
The pancreas gland in your abdomen secretes the hormone insulin which controls
the uptake of glucose by your cells.
If you have any excess glucose, this is converted into glycogen which is stored in
the liver or in fat around the body.
When your body needs more energy, a second hormone called glucagon is secreted
by the pancreas. This converts the glycogen back into glucose, which is then
released into your bloodstream for your cells to use.
CARBOHYDRATES
This means the body's glucose (sugar) metabolism is a cycle of glucose, insulin and
glucagon reactions.
• The slower the release of glucose and hormones, the more stable and
sustainable the energy levels of the body.
• The more refined the carbohydrate, the faster the glucose is released into
your blood. This can cause peaks and drops in your blood sugar level, and
less stable energy levels in the body.
Complex carbohydrates provide a slower and more sustained release of energy than
simple carbohydrates.
In their natural form they contribute to long-term good health, appetite control and
sustained energy levels.
Current advice is that we should get half our energy needs from carbohydrates.
According to the British Nutrition Foundation, the average adult's daily diet meets
this target with women getting 47.7 per cent of their daily energy from carbs
(203g) and men 48.5 per cent (275g).
But not all carbohydrates are equal: refined sugars should make up only 11 per
cent of your daily diet. For adults, the average intake of refined sugars is slightly
higher than this recommended level, with men the worst offenders at 13.6 per cent.
The average child's intake is 16 per cent, with the main culprits being fizzy drinks
and confectionery.
Eating too much will lead to weight gain, regardless of what foods you get your
energy from. Yet while low carb diets have had much publicity, gram for gram
carbohydrates contain less calories than fat, protein and alcohol:
Sugar and starch are found in both healthy and 'unhealthy' foods, so the type of
carbohydrates you eat is important for your wellbeing.
CARBOHYDRATES
• Many foods high in sugar (cakes, pastries, chocolate) are also high in fat or
prepared with fat (chips, roast potatoes, sandwiches).
• Starchy foods such as wholegrain bread, pasta etc are rich in fibre, which is
essential for digestive health and helps control appetite so you don't feel
hungry.
• Use high fibre wholegrain cereals as part of your breakfast, and use
wholemeal bread for your toast.
• For lunch, choose lean protein such as fish or chicken with only a small
amount of carbohydrate to get you through the afternoon.
• Large carbohydrate meals will make you slow and sleepy so save your big
pasta meal for the evening.
• Cut down on the amount of refined white flour products in your diet such as
white bread, pizza and white pasta and rice. The refining process produces
simple carbohydrates and many vitamins and minerals are lost.
• Fruit is naturally high in sugar, which means so are fruit juices and
smoothies. In liquid form these sugars can damage your teeth, but these
drinks count towards your five a day and contain fibre, vitamins and
minerals. To avoid tooth decay, it's best to drink them with a meal.