Are carbohydrates the enemy?
While we often hear how carbs are bad for us and we should not consume too many of them, what we fail to understand is that there are different types of carbohydrates. Where they come from will have a varying effect on us.
What are carbs?
Carbohydrates are the fuel of your body. They are the nutrients the body naturally burns for energy to move. Carbohydrates are broken down into glucose which is used as energy for the body. They also aid in preserving muscle and when there is an absence of carbs in your diet the body starts to burn the muscle for energy by breaking it down into amino acids.
Carbohydrates, fat and protein make up the three macronutrients and the majority of the food you consume will have a combination of these three nutrients (it is very rare to find many that only have one).
Types of carbs
There are 3 different types of carbohydrates found in food: sugar, starch and fibre.
Sugar (simple carb) - ‘Free’ sugars are the type added to food and drinks such as biscuits, cakes, chocolates, sweets and most carbonated drinks. Free sugars are also found in honey, agave, maple syrup, fruit juices and smoothies. We might think it is easy to spot a food or drink high in free sugar by its sweet taste, but beware! Many savoury sauces and soups are also very high in free sugar. Although sugar is found naturally in fruit, vegetables and dairy products, this does not count as free sugar. Free and added sugar, rather than naturally occurring sugar, is the type that health experts say we should all cut down on as much as possible.
Starch (complex carb) - This category is probably what most people think of when they consider carbs. Starch is present in all plant-derived foods (including pasta, bread, potatoes, grains and cereals) and provides a slow and steady release of energy throughout the day.
Fibre - Fibre is found in the cell walls of foods that come from plants. Good sources of fibre include fruit and vegetables, wholegrain bread, wholewheat pasta, and pulses (beans and lentils). Unlike other nutrients fibre can't be digested by the body and will instead remain intact before released. This will help make us feel full and prevent constipation.
Why do we need carbs?
Carbohydrates are a nutrient that the body relies on for energy before it resorts to using protein or fat. Daily guideline amounts suggest that 45-60% of our energy should come from carbohydrates. As well as being our main source of energy, carbohydrates do also have many more important roles for you body, such as:
Providing nutrients for the good bacteria in our intestines that will in turn help with digestion.
Protecting our muscles, as we already know carbohydrates are the first to be used for energy. If we were to use protein instead, we would eventually starve our muscles of protein and the body will essentially eat its own muscle to provide energy.
Provide stored energy which is the result of producing more glucose than the body currently needs. Your body can store that glucose for later use in the form of glycogen which is primarily found in the liver and our muscles.
Carbohydrates are not the enemy and serve several key functions in your body. We need to all be more aware of the different types and the effect they have on our body. Cutting them out or reducing the amount is perfectly fine, but isn’t recommended as a long-term solution. However, your body will find alternative methods of providing energy and fuel to your brain in the absence of carbohydrates.
