The Role Of Carbohydrates

Introduction

If you have attempted reducing your body weight or even if you haven’t I’m betting you have heard some pretty negative claims about carbohydrates? Something like “carbs make you fat” “carbs shouldn’t be eaten at night” or maybe “Low carb diets are the best way to loose weight.” Hopefully this document helps you understand the role of carbohydrates, why we need them and how we can use them to optimise our health goals.

What Is Carbohydrate?

Simply put carbohydrates are used by the body for energy. Carbs are broken down by our bodies into their simplest form – Glucose. The main organ of our bodies that uses glucose is the brain. Our muscles particularly like to use carbohydrates to help them perform during exercise and energetic activity. Sources of carbohydrates are often very high in vitamin and mineral content. And also provide good sources of insoluble and soluble fibre. Carbs are naturally low in saturated fat (too much saturated fat contributes ton heart disease). Without going too “sciency” Carbs come in simple and complex forms. Simple forms generally being broken down quickly and absorbed, whilst complex forms taking longer to breakdown and be used.

Why Do We Need Carbohydrates?

Carbohydrates are essential. Even in low carb diets like the Keto and Atkins, (a discussion for another time) carbs are needed to keep us functioning properly. Plus it would be very hard to eradicate all carbs from any diet choice. As we mentioned above carbs are essential for energy. Our brains alone need about 120g of glucose per day to function properly. Should we not consume enough carbohydrate our blood sugars can drop, which causes hypoglycaemia. Signs of this can be tingling in fingers, blurred vision and feeling weak. CARBS DO NOT MAKE YOU FAT!!!! What makes you fat is eating too many calories or being in a calorie surplus for considerable time. Dietary carbohydrate is. Ot readily converted to body fat. In short when you consume carbs it can slow fat burning down because your body will use its preferred energy source – Glucose.

Your Health Goals And Eating Carbs

Carbs are protein sparing. This means that when the body has enough carbohydrate proteins (amino acids) are more readily available as these now don’t need to be broken down for energy. Consuming the right amount of carbohydrate can make you feel great and optimise your performance and results. So what is the right amount. Like most of nutitirmion this is highly individual. However there are some fundamental advices we can give to help you utilise this MACRO for best results. Carbs are stored in the liver and muscles. The average person can store around 400g-700g of glucose, that can be used during daily activity ad exercise. About 75-100g of glucose in the liver and 300-600g in the muscles. A useful fact to remember is that there are 4kcals in 1g of carbohydrate. This becomes helpful when calculating MACROS. Dietary fat may then be more likely “stored” and dietary carbs are transferred to glycogen and stored in the muscles and liver. What can make you fat though is if you don’t use this energy you have consumed (calories). Weight loss is only about the amount of calories you consume and burn. Burn more calories than you eat = loose weight. Eat more calories than you burn = gain weight. Check out my factsheet on ENERGY BALANCE and CIRCO (Calories In Calories Out) to explore this understanding more.

Fibre

Fibre is a type of complex carbohydrate and again is essential for optimal health. Only carbohydrate food sources contain fibre. Unlike carbs, fibres main use is keeping your digestive system healthy. As this system is required for converting and absorbing energy having a healthy digestive system is very important. Fibre can help prevent constipation and flatulence. Generally speaking the average adult requires about 30g of fibre per day. This becomes higher as you get older. There are 2 types of fibre as we previously mentioned “Soluble” and “Insoluble.” Check out this article for more information about fibre.

Soluble Fibre

Soluble Fibre dissolves in the stomach, draws in water and creates a gel like substance. In the gut this is useful to help keep you feeling fuller for longer (satiated), plus it helps to regulate blood sugars by slowing down the digestion process, which can help prevent and manage diabetes.

Insoluble Fibre

Insoluble Fibre doesn’t dissolve. It absorbs water and increases in size, again this can aid feelings of satiety. This type of fibre helps your body process waste better. It improves bowel health. Prevents & treats constipation. Reduces your risk for colorectal (colon & rectum) conditions, such as haemorrhoids and diverticulitis.

What Foods Can We Consume For Healthy Sources of Carbohydrates?

Firstly what defines “Healthy?” Arguably most foods in moderation have some health benefits. Rather we should consider the consumption of carbohydrates (and all foods) Ito that of our goals and health requirements. When choosing carbohydrates to eat often those higher in fibre such as popcorn, oats, lentils and split peas are all very natural sources, minimally processed (if at all), digest slow and create a good gut environment. They are also very filling and packed with vitamins and minerals. If though you require quick energy or feel full but require food then better choices may be foods like white rice, dates, watermelon, grapes, bananas etc. Ultimately aim for a good variety of less processed foods and chances are you gain the nutritional benefit these foods have to offer you.