Carbs are not bad for you.
Despite current conversations around diet, carbohydrates (AKA carbs) are a very important part of healthy, balanced diets. Including the right types of carbohydrate foods in your diet is the key to maintaining energy levels throughout the day, which can improve your focus and overall health and wellbeing.
What are Carbs?
Carbohydrates are food molecules that are made up of glucose. When we eat foods that contain carbohydrates, they break down into glucose which is absorbed by our muscles for energy. Sugar, fibre and starches are all examples of different types of carbohydrates that can be found in the foods we eat.
Why are Carbs important?
Carbohydrates are our primary fuel source (think petrol/diesel/electricity for cars). While we can use other food molecules for energy such as fat and protein, carbohydrates are the safest, and easiest for our body to break down and utilize. Fibre and starch in particular are really important for maintaining a good balance of gut bacteria and play a key role in forming stool, regulating bowel movements, decreasing cholesterol and maintaining energy levels throughout the day.
Fun fact: Did you know that glucose from carbohydrate foods is the brain’s preferred energy source? Without enough carbohydrate, the brain can start to slow down, due to not having enough fuel. This is often why many people find they have an ‘afternoon slump’ if they have not eaten carbohydrates at lunch.
How to include carbohydrates in a balanced diet
1. Aim for a fist-size portion of carbohydrate-containing foods at every meal, and ½ a fist at snack times between (if hungry)
2. Choose carbohydrate foods that are higher in fibre and starch such as:
• Sweet potato or potato (not chips – sorry ☹)
• Pasta
• Rice (aim for basmati, Doongara/clever rice, or brown rice)
• Legumes (e.g. lentils, beans, chickpeas)
• Fruit
• Yoghurt
• Milk
• Wholegrain bread/crackers
• Wholegrain cereals (e.g. oats, weetbix)
Carbs are complex, and widely misunderstood. If you would like to learn more about different types of carbohydrates, please come and see me in clinic. I am a huge fan of carbs and love explaining the science behind them to others.