Navigating carbohydrates for better health

Introduction

In the massive domain of nutrition, few elements elicit as much discussion as carbohydrates. Frequently criticised, occasionally praised, these energy-packed molecules play a crucial role in our diet.

If you are looking to explore a healthy diet and make informed choices, it is essential to navigate the world of carbs with confidence. Join us as we break down the intricacies of carbohydrates.

Carbs – friends, not foes

Carbohydrates are your body’s primary source of energy. They are found in foods like grains, fruits, vegetables, and legumes. Instead of avoiding carbs, let us focus on choosing the right ones.

Types of carbs

Complex Carbs: Found in wholegrains, beans, and veggies, they provide sustained energy and keep you feeling fuller for longer.
Simple Carbs: Found in sugary treats and sugary drinks. While they give quick energy, they can lead to energy crashes. Enjoy them in moderation.

Glycaemic Index (GI)

The GI measures how quickly carbohydrates in foods raise blood sugar levels. Foods with a high GI cause rapid spikes and crashes, while low-GI foods provide a steady energy release. Remember, your food choices influence your blood sugar levels, so choose wisely for sustained well-being.

High GI foods, which are quickly broken down by the body, lead to rapid increases in blood glucose. Examples of these foods include sugary items, sugary drinks, white bread, potatoes, and white rice.

Low or medium GI foods undergo slower digestion, resulting in a gradual and steady increase in blood sugar levels. This characteristic sets them apart from the high GI foods. Examples include various fruits and vegetables, pulses, and wholegrain foods like porridge oats.

The magic of portion control

Portion control can help you enjoy carbs while maintaining balance. Here are a few tips:

Listen to hunger: Pay attention to your body’s cues. Eat when you are hungry and stop when you are comfortably satisfied.
Mindful eating: Slow down, savour each bite, and put your fork down between mouthfuls. Your brain needs time to realize your tummy is full.
Portion plate guidance: Fill half your plate with colourful veggies, a quarter with lean protein, and a quarter with whole grains. This creates a balanced meal.
Snack smart: When it comes to snacking, choose wisely. Go for a handful of nuts, yoghurt with berries, or wholegrain crackers with hummus.

Carbs are your body’s fuel, so choose them wisely. Focus on complex carbs, be mindful of the glycaemic index, and master portion control. Eating well does not mean avoiding carbs; it is about enjoying them in a balanced and smart way.

Remember, everybody is different. It is a good idea to consult with a healthcare professional to personalize your carbohydrate intake according to your needs.

So, let us make carbs our allies on the journey to better health. Happy eating and joyful living!

References

Pigman, W. ed., 2012. The carbohydrates: chemistry and biochemistry. Elsevier.

Ludwig, D.S., 2000. Dietary glycaemic index and obesity. The Journal of nutrition, 130(2), pp.280S-283S.

SACN (2015). Carbohydrates and Health. [online] Available at: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/445503/SACN_Carbohydrates_and_Health.pdf.

Diabetes.co.uk (2018). Simple vs Complex Carbohydrates – Difference Between Simple Sugars and Starches. [online] Diabetes.co.uk. Available at: https://www.diabetes.co.uk/nutrition/simple-carbs-vs-complex-carbs.html.

NHS (2019). What is the glycaemic index (GI)? [online] NHS. Available at: https://www.nhs.uk/common-health-questions/food-and-diet/what-is-the-glycaemic-index-gi/.