Welcome once again to your regular healthy living bulletin. This week I want to talk about carbohydrates. While I am working in class and with my clients, I find that there is still a lot of confusion about Carbohydrates. I largely blame this on the Atkins frenzy, which although past its peak, has left many of us wary of this essential food group. We have been lead to view this important nutrient with caution, associating it with weight gain, wheat allergies and bloating. Billion-dollar industries propagated the myth that carbohydrates were bad and caused weight gain, and then sold us diets and foods, and meal-replacement bars etc. These diets and products have been endorsed by celebrities who have lost huge (and often unhealthy) amounts of weight QUICKLY. There are many bizarre products on offer which are low-carbohydrate versions of favorite foods, including low-carb pastas! Many of these are over-processed and crammed with all sorts of rubbish including Hydrogenated fats bulking agents and additives. They are never a healthy option and should be avoided.
The main function of carbohydrate in the body is to provide our cells with energy. Carbohydrates fall into two groups; complex and simple. Complex carbohydrates are found in vegetables, beans, lentils, fruits, wholegrains (rye, wheat, oats, barley, wholemeal flour, pastas and noodles, brown and wild rice). Simple carbohydrates include honey, raw sugar, and refined foods, sugar, flour, pasta, white rice, and refined cereals. The refining process strips the foods of their original vitamin and mineral content, leaving them lower in nutrition.
Sugars are the simplest form of carbohydrates. They are an essential source of energy, and the simplest form is glucose. The body uses pure glucose, but our digestive system is designed to break down complex carbohydrates from plant materials in order to gain energy from glucose. This process takes time and releases the glucose sugars into our blood stream slowly. Obtaining sugars from grains, fruits and vegetables ensures that the body also receives high levels of vitamins, minerals, proteins and fibre, where as simple sugars provide- only sugar. This is known as ’empty calories.’
60% of your daily calories should come from mainly complex carbohydrates. This may sound like a lot. Research has shown that people with healthy weights and people who are overweight often eat the same amount of carbohydrate, but it is the type of carbohydrates that cause weight gain. Individuals who eat a diet rich in complex carbohydrate tend to be of a healthy weight, individuals whose diet is rich in simple carbohydrates tend to be overweight.
The constant modern consumption of simple carbohydrates (white breads, sugar, cakes, biscuits, high-sugar breakfast cereals, chips) confuses the body leading to energy dips, tiredness, food cravings, weight gain, inefficient metabolism and in some cases Type 2 or Maturity Onset Diabetes. Risks of which include; vascular disease, heart disease, kidney disease, blindness, reduced life-expectancy and death.
Spot the hidden sugar
Sugar can be hard to spot, as it’s called many different things. All the following are forms of sugar, which is only needed in small amounts and offers little, except empty calories:
sucrose
glucose
fructose
maltose
dextrose
fruit syrup
molasses
Look for “no added sugar” on the packet. If you can’t see that on a label then read the Nutritional Information panel and look under “Carbohydrates – of which Sugar “.
Always check labels, there will be a section which says Carbohydrates…….. Of which sugars…..
The sugars are what you need to look out for, as this usually means added sugar.
DID YOU KNOW?
It takes 2 quarts of air-popped popcorn, an unrefined carbohydrate, to equal the calories in just 20 crisps.
Carbohydrates are an essential source of energy for the body. The greater part of the diet should be complex carbohydrates. This will keep blood sugar levels even, give sustained energy and avoid fatigue. Carbohydrates are also necessary to help the body burn fat, and so if you are trying to loose weight it is important to eat complex carbohydrates. When the body has no carbohydrates available it cannot use our fat reserves as energy, and must turn to breaking down body tissue- protein- to use as energy. This is why it is important to eat some complex carbohydrates a couple of hours before you exercise, or some fruit or yoghurt an hour before exercising for more immediate energy. This allows the body to burn off fat as you exercise. Many people make the mistake of not eating before they exercise, because they believe that they will loose more weight. Unfortunately, these people will not burn fat, and will struggle through the class feeling tired and unable to work to their full potential. To get the most out of exercise always eat the right things before and after your work out.
Eating a healthy diet is rich in wholegrains, lots of fruit and vegetables and unprocessed foods will give you more energy, supply the body with plenty of vitamins and minerals, promote bowel health, and avoid certain cancers, heart disease and diabetes.
Ignore the media and the diet industries, they only want your money, and they simply cannot make any if you ignore them and eat lots of wholefoods. Do not follow the low-carb diet of the unfortunate Dr Atkins. On February 10, 2004, The Wall Street Journal published excerpts from the New York City Medical Examiner’s report on Atkins’ death. The report indicated that Atkins weighed 258 pounds at his death, making the diet-guru clinically obese, and that he had a history of heart disease, congestive heart failure, and hypertension. It seems that his diet did not impact well on his own health. The moral of this tale? Don’t be scared of carbs just make sure that you are eating the right ones, you will be healthier and happier for it.
Stay healthy- Vikki.
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Vikki Scovell BA(hons) PG DIP is a fully qualified Personal Trainer and Fitness Coach. She is a qualified Nutrition Adviser and runs successful Community Exercise classes. Vikki is a consultant in Healthy Eating and Exercise initiatives to schools in the independent sector and publishes School and General Healthy Living newsletters.
