Carbohydrates – Breaking It All Down

Carbohydrates have long been misunderstood in the realm of nutrition. Often thought of as the culprit behind weight gain and blood sugar spikes, carbohydrates actually play a crucial role in providing energy to the body. Beyond their role as a fuel source, carbohydrates provide important vitamins and minerals, as well as fibre, which helps keep your digestive system healthy.

What are carbohydrates?

Carbohydrates, or carbs, are sugar molecules. Along with proteins and fats, carbohydrates are one of three main nutrients found in food and beverages. You can find carbohydrates in a wide range of healthy and unhealthy foods that include bread, beans, milk, popcorn, potatoes, cookies, pasta and soft drinks. The most common and abundant forms are sugars, fibres, and starches. Foods high in carbohydrates are an important part of a healthy diet.

Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. But carbohydrate quality is important. Some types of carbohydrate-rich foods are better than others. Understanding the distinction between "good" and "bad" carbohydrates is therefore essential for making informed dietary choices and promoting well-being.

Healthy sources of carbs

Good carbohydrates, also known as complex carbohydrates, are those that are minimally processed and rich in fibre, vitamins, and minerals. Unlike their refined counterparts, which have been stripped of their natural nutrients during processing, good carbohydrates retain their nutritional value and offer a host of health benefits. The healthiest sources of carbohydrates are unprocessed or minimally processed whole grains, fruits, vegetables and beans.

Whole grains: These are a cornerstone of a healthy diet. They contain the entire grain kernel, including the bran, germ, and endosperm, which provide fibre, antioxidants, and essential nutrients. Examples of whole grains include brown rice, quinoa, barley, oats, and whole wheat.

Legumes: Legumes such as lentils, chickpeas, black beans, and kidney beans, are excellent sources of carbohydrates, protein, and fibre. They are also rich in vitamins and minerals like iron, potassium, and folate, making them a nutritious addition to any meal.

Fruits and vegetables: Fruits and vegetables are naturally occurring sources of carbohydrates that offer a wide range of health benefits. They are packed with fibre, vitamins, minerals and antioxidants, which support immune function, digestion, and overall well-being. Opt for a variety of colourful fruits and vegetables to get the most out of nutrients.

Starchy vegetables: Starchy vegetables like sweet potatoes, squash, and corn are nutritious carbohydrate sources that provide energy and essential nutrients. While they contain more carbohydrates than non-starchy vegetables, they also offer valuable vitamins, minerals, and antioxidants.

Incorporating good carbohydrates into your diet can have numerous positive effects on your health:

Sustained energy: Good carbohydrates provide a steady source of energy to fuel your body and brain throughout the day. Unlike simple carbohydrates, which are quickly digested and can cause energy crashes, complex carbohydrates are digested more slowly, providing a steady release of energy.

Improved digestive health: The fibre found in good carbohydrates promotes healthy digestion and prevents constipation. Fibre also helps maintain bowel regularity, lowers cholesterol levels, and supports a healthy weight by promoting satiety.

Heart health: Diets rich in whole grains and other good carbohydrates have been associated with a reduced risk of heart disease. The fibre, vitamins, and minerals found in these foods help lower blood pressure, reduce inflammation, and improve cholesterol levels.

Weight management: Good carbohydrates are an essential component of a balanced diet and can support weight management efforts. The fibre and protein found in complex carbohydrates help you feel fuller for longer, reducing the likelihood of overeating and supporting healthy weight loss or maintenance.

How much carbs do you need?

According to the Singapore Heart Foundation, the recommendation is for adults to consume five to seven servings of carbohydrates per day, including at least two to three servings of whole-grains daily. In other words, make at least half of your daily grains whole.

Tip: A well-balanced diet that includes unprocessed carbohydrates and getting enough sleep and physical activity, are more likely to lead to good health and a healthful body weight than focusing on or eliminating a particular nutrient.