A Deep Dive into Carbohydrates
One of the three key macronutrients in our diets
Carbohydrates – they're more than just energy boosters; they're the unsung heroes of your daily nutrition. Ever wondered why that morning bowl of oatmeal leaves you feeling energised and ready to take on the day? Let's uncover the magic of carbohydrates together.
The dietary carbohydrate family includes simple carbohydrates (the sugars) such as fruit juice concentrate and corn syrup, and complex carbohydrates (the starches and fibre) found in whole wheat bread, brown rice, legumes, and oats. Glucose, or sugar, and its storage form, glycogen, are the primary sources of energy for our brains and muscles, making carbohydrates an essential part of our diet. Their impact also goes beyond just providing energy, they play a crucial role in satiety, digestion, and overall gut health.
Understanding carbohydrates begins with their molecular structure and how they influence digestion. The complexity of carbohydrates dictates the extent of breakdown required during digestion. After a meal, it can take anywhere from one to four hours for sugars and starches to become available for use by the body. The glycaemic response is how quickly glucose is absorbed after a person eats, how high blood glucose rises and how quickly it returns to normal, with different foods having distinct effects.
The glycaemic index (GI) categorises foods based on their impact on blood glucose levels. Foods with a low GI (a score of <55 on a 0-100 scale), such as whole grains and legumes, lead to a gradual rise in blood sugar levels, providing sustained energy and promoting feelings of fullness which is desired. On the other hand, foods with a high GI (a score of >70), like sugary snacks and beverages, cause a rapid spike in blood sugar levels, followed by a crash, leaving you feeling hungry and fatigued. To help you make more informed choices, I’ve showcased examples under each of the five major food groups below (based on individual serving sizes).
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Rice bran (27)
Bran cereal (42)
Spaghetti (42)
Sweet corn (54)
Wild rice 57
Sweet potatoes (61)
White rice (64)
Couscous (65)
Wholewheat bread (71)
Muesli (80)
Baked potatoes (85)
Oatmeal (87)
Taco shells (97)
White bread (100)
White bagel (103)
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Asparagus (15)
Broccoli (15)
Celery (15)
Cucumber (15)
Lettuce (15)
Capsicum (15)
Spinach (15)
Tomatoes (15)
Chickpeas (33)
Cooked carrots (39)
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Grapefruit (25)
Apple (38)
Peach (42)
Orange (44)
Grapes (56)
Banana (54)
Mango (56)
Pineapple (66)
Watermelon (72)
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Low-fat yoghurt (14)
Plain yoghurt (14)
Whole milk (27)
Soy milk (30)
Fat-free milk (32)
Skim milk (32)
Chocolate milk (35)
Fruit yoghurt (36)
Ice cream (61)
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Peanuts (21)
Dried beans (40)
Lentils (41)
Kidney beans (41)
Split peas (45)
Lima beans (46)
Chickpeas (47)
Pinto beans (55)
Black-eyes beans (59)
To be within a reasonable energy allowance that best supports good health, a diet should provide abundant carbohydrates, between 45 and 65% of daily energy intake, and approximately 25-30 grams of fibre a day for adults. Based on these recommendations, you should aim to select breads, cereals, rice, pasta and noodles that state they are ‘a good source of fibre’ or ‘are fibre-enriched’, and be sure to choose at least half whole grain products where possible. Note that different fruits vary greatly in water and dietary fibre components, and the amount of carbs in a serving of vegetables depends on their starch content.
Carbohydrates are not the enemy; they are our allies in the quest for a healthy and balanced diet. By choosing nutrient-dense carbohydrates and focusing on whole, unprocessed foods, you can fuel your body effectively and support your nutrition and fitness goals.
Please don’t hesitate to reach out if you would like to discuss this topic further, Allegra x