Carbohydrates aka Carbs your fuel source

Carbohydrates forms part of the macronutrients within the diet that the body needs along with protein and fats. Carbohydrate’s main role within the body is to provide energy with each gram of carbohydrates providing 4kcal of energy, and in fact when all macronutrients are available your body will preferentially burn carbs. The most common and abundant forms of carbs are sugars, fibres, and starches

Starchy foods and fibre and what are they. Wholegrain varieties of starchy foods and potatoes, especially with the skin on are great sources of fibre. Fibre is the name given to a range of substances found in the cell walls of plants like vegetables and fruit as well as in pulses and cereal grains. Fibre that cannot be digested helps other food and waste products move through the gut.

Potato skins, wholegrain bread, brown rice and wholewheat pasta are all good sources of this kind of fibre. It is this kind of fibre that is essential for our keeping your bowls healthy and well as giving you that fuller feeling after eating which means you are less likely to overeat.

Some types of fibre found in fruit and vegetables such as apples and carrots as well as oats and pulses are partly digested and may help reduce the amount of cholesterol in your blood.

So, what is a carbohydrate, ultimately a carbohydrate is a sugar molecule or a chain of sugar molecules and so hence the reason why this is the body’s prefer source of fuel as the process of breaking down sugars is quicker than the conversion of fats to energy.

Carbohydrates within a healthy nutritional lifestyle:

Carbohydrates aren’t bad, but some may be healthier than others. As an energy source, the providing of fibre and other essential micronutrients you can see why carbohydrates are important for your health and which ones to we choose is key to making the difference.

Hence why carbohydrates often get a bad rap, especially when it comes to weight gain. However, like I have said carbs aren’t all bad as there are many health benefits and so have a rightful place in the diet. In fact, the body needs carbs to work well, such as carbs can be protein sparing in other words fuelling your body right with enough carbohydrates will ensure that protein within the diet is used for the repair process rather than a fuel source.

But some carbs can be better for you than others. Understanding more about carbohydrates and how to make healthy diet choices.

Understanding carbohydrates

Carbohydrates are a type of macronutrient found in many foods and beverages. Most carbs occur naturally in plant-based foods, such as grains. Food manufacturers also add carbs to processed foods in the form of starch or added sugar.

Common sources of naturally occurring carbohydrates include:

• Fruits
• Vegetables
• Milk
• Nuts
• Grains
• Seeds
• Beans, peas and lentils

Tips for eating more starchy foods.

Breakfast:

• Choose wholegrain cereals
• Plain porridge oats with fruit makes a great breakfast
• Whole oats with fruit and low-fat yoghurt
• Wholegrain toast

Lunch and Diner:

• Baked potato include the skin for more fibre
• Try making oven baked wedges instead of chips or fried potatoes
• Try breads such as seeded, granary or wholegrain, even swapping to wholemeal pittas or wraps can be a healthy choice to
• Go for wholemeal pasta or brown rice or even go half and half if you are new to making these changes.
• Remember the inclusion of plenty of colourful veggies too provide fibre as well as essential vitamins
• Ramp up dessert with fruit, fresh or frozen yoghurt or crème fraiche as an added treat.

Types of Carbohydrates:

There are three main types of carbohydrates:

• Sugar is the simplest form of carbohydrate. It occurs naturally in some foods, including fruits, vegetables, milk and milk products. Types of sugar include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose).
• Added sugars can be found in many foods, such as cookies, sugary drinks and sweets.
• Starch is a complex carbohydrate. This means it is made of many sugar units bonded together. Starch occurs naturally in vegetables, grains, and cooked dry beans and peas.
• Fibre also is a complex carbohydrate. It occurs naturally in fruits, vegetables, whole grains, beans and pulses.

Carbs for health and here’s what they do.

Carbohydrates are the body’s main fuel source. During digestion, sugars and starches are broken down into simple sugars. They’re then absorbed into the bloodstream, where they’re known as blood sugar (blood glucose).

From there, glucose enters the body’s cells with the help of insulin. Glucose is used by the body for energy. Glucose fuels your activities — whether it’s going for a jog or simply breathing and thinking.

Extra glucose is stored in the liver, muscles, and other cells for later use. Or extra glucose is converted to fat.

Protecting against disease

Some evidence suggests that whole grains and dietary fibre from whole foods help lower your risk of heart disease and stroke. Fibre may also protect against obesity, colon and rectal cancers, and type 2 diabetes.

Fibre is also essential for optimal digestive health.

Controlling weight

Evidence shows that eating plenty of fruit, vegetables and whole grains can help you control your weight. Their bulk and fibre content aids weight control by helping you feel full on fewer calories.

Choose your carbs wisely.

Carbohydrates are an essential part of a healthy diet, and they provide many important nutrients. Still, not all carbs are equally good for you.

Here’s how to make healthy carbohydrates work in a balanced diet:

• Focus on eating fibre-rich fruits and vegetables.Aim for whole fresh, frozen and canned fruits and vegetables without added sugar. Or have measured portions of fruit juices and dried fruits, which are concentrated sources of natural sugar, but have more calories. Whole fruits and vegetables have many health benefits. They add fibre, water and bulk, which help you feel fuller on fewer calories.
• Choose whole grains.Whole grains are better sources than refined grains of fibre and other important nutrients, such as B vitamins. Refined grains go through a process that strips out parts of the grain — along with some of the nutrients and fibre.
• Stick to low-fat dairy products.Milk, cheese, yogurt and other dairy products are good sources of calcium, protein, vitamin D, potassium, and other vitamins and minerals. Consider the low-fat versions to help limit calories and saturated fat. And watch out for dairy products that have added sugar.
• Eat more beans, pulses and lentils.Beans, pulses and lentils are among the most versatile and nutritious foods. They are typically low in fat and high in folate, potassium, iron, and magnesium. And they have useful fats and fibre. They are a good source of protein and can be a healthy substitute for meat, which has more saturated fat and cholesterol.
• Limit added sugars.Added sugar probably isn’t harmful in small amounts. But there’s no health benefit to having any amount of added sugar, such as in cookies and pastries. The Dietary Guidelines for Americans recommend that less than 10% of calories you eat or drink every day come from added sugar. Eating or drinking too many foods with sugar can also cause you to take in more than the calories you need each day.

So, choose your carbohydrates wisely. Limit the refined carbs within your diet, those with added sugars and refined grains, such as sugary drinks, desserts, and sweets. These are high in calories but low in nutrition.

Go for fruits, vegetables, and whole grains and enjoy your carbs.