The complex question of carbohydrates.
Just as we often talk about no two calories being created equal in terms of what they offer, and how the support, our bodies, the same can be said for carbohydrates.
Whilst carbs have traditionally had quite a bad reputation in the field of weight management, this advice to cut them from our diets is pretty outdated – carbohydrates are an important part of our daily intake, supplying us with glucose that is converted into energy that we need to function and be active.
Having said that, some carbohydrates are better for us than others, and understanding which to seek out, and which to eat more sparingly, can help support our health goals.
So, carbohydrates are found in three common forms (and many more less common forms); sugars, fibres, and starches. Whilst starchy and fibrous carbohydrates, known as complex carbs, are considered good for us, sugary carbohydrates, known as simple carbs, are less ideal.
But why? Well, complex carbohydrates are made up of long-chain sugar molecules, and are, therefore, broken down relatively slowly by our bodies and release glucose into the blood gradually. This enables us to stay fuller for longer, as we are digesting our food more slowly, which helps us control our eating behaviour. In addition, fibre is important for regulating bowel movements, and for helping control cholesterol levels.
Simple carbohydrates on the other hand are made up of single sugar molecules, which are quickly broken down, leading to spikes in our blood sugar levels. These are typically found in more refined, processed foods, and often leave us craving another ‘hit’ (sugar spike).
Indeed, the question becomes less about the quantity of carbohydrates, and more about the quality of carbohydrates.
So, what should I eat?
Well, most of us are aware that whole meal, and wholegrain, forms of carbohydrates are considered the ‘healthier’ option. Rye bread, whole meal bagels, steamed new potatoes, oatcakes, brown rice, quinoa, bakes sweet potatoes, sourdough and buckwheat pancakes are all good examples of complex carbs, and contribute to a balanced plate and healthy diet.
Where possible, reduce or limit your intake of white bread, pasta and rice, pastries, buns and sugar-sweetened drinks. (Note we’d never ask you to cut these from your diet completely, everything has it’s place and we all enjoy a sweet treat – the key is balance). Simple carbohydrate intake has been scientifically linked to increased levels of cholesterol, type two diabetes and obesity, as well as an increased risk of a range of chronic illnesses, which is why we urge you to be mindful of where these items are showing up in your diet.
Here are some quick swaps you can try to build a more nutrient-dense diet.
White bread --> Wholegrain Bread
White Rice --> Brown Rice / Quinoa
Most pastas --> Wholewheat pasta / Chickpea Pasta / Lentil Pasta
Sugary drinks --> Herbal Teas / Kombucha / Lower Sugar Natural Sodas
Biscuits, Crisps etc --> Homemade Whole Food Versions / Nuts
Sweets & Chocolate --> Dark Chocolate / Berries / Whole Food Homemade Versions
Remember, carbs are our bodies’ main energy source, and, particularly when partaking in regular cardiovascular activity, are vital to our health. If you’re not sure you can manage to make a ‘full’ swap, think about moving along the scale, for example, opting for a 50/50 loaf (rather than white), or a packet of mixed rice etc. Every little tweak really does help.
As ever, if you have any questions about carbohydrates, macronutrients or anything else nutrition based, feel free to get in touch with Ali – or book in for a 1:1 coaching session for personalised advice.
Ali Curzon
Nutrition, Mindset & Behaviour Coach
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