SHAPE SMART

Understanding Carbohydrates

Carbohydrates form one of the seven key food groups, which when eaten in the correct proportions play a very important role in a healthy balanced diet. The British Nutrition Foundation advises that carbohydrates should account for just under 50% of our daily food allowance.

[ref: http://www.nutrition.org.uk/]

Carbohydrates come in two types: starchy (complex) and sugary (simple). Both types of carbohydrate occur naturally and are also present in processed or refined foods.

As a rule, natural starchy carbohydrates provide a slower and more sustained release of energy than refined or sugary carbohydrates. This means they play a key role in good health and managing appetite and energy levels.

Whole, un-refined, unprocessed grains are formed of three parts: the outer bran coating, the endosperm and the inner germ.

In refined carbs the outer coating and the germ have been removed, which significantly reduces the fibre and nutritional content. Refined carbs are also digested more quickly by the body and cause greater blood sugar problems. White bread and white rice are examples of refined carbohydrates.

Refined and sugary carbohydrates are turned into glucose more rapidly. This causes significant blood sugar peaks, followed by an inevitable low - more commonly called a blood sugar crash - that can lead to hunger pangs and mood swings.

Good CarbsGood Carbs

bad CarbsBad Carbs

Natural Sugary Carbohydrate

Refined Starchy Carbohydrates
fruit-veg
  • Bananas,
  • apples,
  • grapefruit,
  • melon,
  • oranges,
  • mangos,
  • apricots,
  • beetroot,
  • carrots,
  • parsnips,
  • swede
 cake
  • Biscuits, pastries & cakes,
  • pizza bases,
  • sugary processed breakfast cereals,
  • white bread,
  • white flour,
  • white pasta,
  • white rice

Natural Starchy Carbohydrates

Refined Sugary Carbohydrates
( includes fizzy drinks and biscuits )
root-veg
  • Bananas,
  • barley,
  • beans,
  • brown rice,
  • chickpeas,
  • lentils,
  • nuts,
  • oats,
  • parsnips,
  • potatoes,
  • root vegetables,
  • sweetcorn,
  • wholegrain cereals,
  • wholemeal breads,
  • wholemeal cereals,
  • wholemeal flour,
  • wholemeal pasta
 choc
  • Chocolate,
  • honey & jams,
  • brown & white cane sugar,
  • prepared foods & sauces,
  • soft drinks,
  • sweets & snack bars,
  • alcohol

The body utilises these different carbohydrates in different ways.

All carbohydrates are broken down by the body into glucose (a form of sugar) which our cells then convert into energy. The way glucose is digested is important: the slower the better, as this leads to stable energy levels and fewer hunger pangs.

Excess glucose is also stored in our liver or fat tissue for later use. However, if we eat more food than we need during the day then this additional energy remains unused and can lead to weight gain.

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