The war on Carbohydrates has taken over the fitness and health industry. Low carb, no carb and ketogenic diets have changed the way that we as a society perceive carbohydrates. Avoiding them in fear of becoming overweight or fat. When in reality, we need carbohydrates to function properly. The main difference between all diets is how many carbs we should be eating. Lets take a quick dive into what are carbohydrates?
What are Carbohydrates?
Carbohydrates are one of 3 macronutrients. Carbohydrates, Protein and Fat.
Macronutrients help us digest food, absorb nutrients and produce hormones. They impact our immune function, cell structure and function, body composition and metabolic function. Macronutrients found in our food are a direct supply of energy to our body.
Carbohydrates can be made up of 1, 2 or chemical chains of sugars, Monosaccharides (one) containing either fructose, glucose or galactose, Oligosaccharides (two) containing maltose, lactose or sucrose, Polysaccharides (3 more more) containing fibre, glycogen or starches.
The longer the carbohydrate chain, the longer it takes to digest.
Digesting Carbohydrates
Carbohydrates are 20% digested in our mouth, using salivary amylase to begin breaking down. It is important to chew slowly, chew well and savour our food to enhance our carbohydrate digestion.
The remainder of digestion happens in our intestine. Carbohydrates are stored in our liver and muscles as glycogen and used by our cells for energy when our bodies need it. Excess carbohydrates are stored in muscles, cells and around our organs.
Minimally processed food containing carbohydrates are digested slower and release a smaller insuline responce. Compared to high processed foods containing carbohydrates that are digested quickly and cause large insuline spikes.
How much carbohydrates should you eat?
Unfortunately there is no “one size fits all” when it comes to intake. Intake needs will vary depending on how big or small you are, how much lean mass (muscle) you have, how much body fat you have, how active you are, how intense or long your activity is, how old you are or stage of life you are at, your intake of the other macronutrients protein and fat, the foods you like or tolerate and the most important what your goals are.
Not all carbs are bad, no matter the individual we always recommend that the more you eat the most minimally processed carbohydrates, the better.
For example;
Beans – high in carbohydrates, protein and fibre. They keep us fuller for longer, and support sustained energy. Leading us to eat less.
Compared to Sugar and Flour – Highly refined carbohydrates, lacking in nutrients. Give us a short burst of energy leading to a sugar crash, leading us to be hungrier sooner and eating more.
Good Quality Carbohydrates
Fruit such as bananas, strawberries, pears, grapes, citrus and stone fruits. Starchy vegetables such as all kinds of potatoes, pumpkin and swedes. Beans and legumes. Each supporting increased performance, keeping energy levels up and balanced, increased mental function and weight control.
Recap
- Not all carbs are created equal. Not all carbs are “bad”.
- For weight loss and health – its not necessary to be low carb, no carb or worry about carb timing. However, it is important to watch the amount you et compared to other macronutrients, the type you consume and your sensitivity and activity level.
You can read more information about nutrition in our blog ; Start here. A beginners guide to health.
If you would like a specific strategy tailored to your nutritional needs and goals, contact us by booking your FREE nutrition help call below and speak with one of our coaches.
Always consult with your healthcare provider before making any changes to your diet. This advice is general advice only and should not be seen as individual specific advice.