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Eat Carbs.
Carbohydrates Explained
All carbohydrates provide the body with glucose (sugar) – your body’s main and preferred source of energy.
Your body can use carbohydrates immediately, or store it in your liver or muscles for use later on when
needed. Carbohydrates can be found in:
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Fruits
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Vegetables
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Breads, cereals, pasta, and other grains
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Milk and milk products
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Foods containing added sugars, such as cookies, soft drinks, and cake.
There are two types of carbohydrates found in your diet; simple and complex. The two complex carbohydrates
in your diet are starch and fibre. Starch is broken down through digestion by your body so that it can be used
for energy. Foods that contain starch include certain vegetables (i.e. potatoes, beans, peas, and corn), bread,
cereals, and grains. Fibre, the other complex carbohydrate in your diet, can be found in vegetables, fruits, and
whole grain foods. Fibre can help maintain blood sugar, reduce cholesterol, and support good bowel function.
For more information about the benefits of fibre download the article “Fibre-Up” at www.journeytohealthnutrition.com.
Simple carbohydrates include sugars that are naturally occurring in fruits, vegetables, and milk products. They
also include the sugars added during food processing and refining which means they can be found in many of
our processed and pre-packaged foods; such as in cakes, cookies, and other baked products.
It is important to note that whether sugar is naturally occurring or added to food, it is handled by your body in
the same way. All sugar provides 4 calories per gram, which equals approximately 16 calories per teaspoon. The
benefit to choosing foods with naturally occurring sugars is that you get the many vitamins and minerals that
come with them. Additionally, these foods tend to be lower in total calories.
A Note about Grain Products
Grain products are consumed every day by many people around the world. They include rice, tortillas, roti,
couscous, bread, oatmeal, and ready-made cereals. Including grain products in your diet is important for a
number of reasons. Not only do grain products provide your body with an easy source of energy, but they also
provide key vitamins and minerals such as B vitamins, iron, zinc, and magnesium. Additionally, they are a great
source of fibre, which may help reduce your risk of developing heart disease, diabetes, obesity and certain
cancers, and prevent constipation. The key with grain products is to choose whole grains when
available. “Whole grains” mean that the whole grain kernel – the bran, germ and endosperm –
are included. When whole grains are refined during processing, such as in those found in white
breads, many of their beneficial nutrients are lost.
Low-Carb Diets
Many people believe that carbohydrates are “fattening”, avoiding them in an effort to lose weight. Doing so
may be helpful if the carbohydrates are simple sugars like candy bars and cookies. However, avoiding complex
carbohydrates such as whole grains, vegetables, and legumes can be counterproductive to weight loss. Very
few, if any, low-carb diets are effective in long-term weight loss. Many people find it difficult to stay on these
diets for long periods because they are so restrictive in what you can eat, and are generally not very satisfying.
By restricting the amount of carbohydrates in your diet, you are reducing a very important source for energy
for your body, especially for your brain which uses glucose as its preferred source of energy. This is generally
the reason why people on low carb diets tend to feel tired, irritable, and have poor concentration. Not to
mention that limiting carbohydrates in your diet means losing a source of many of the beneficial nutrients
mentioned earlier, putting you at risk for nutrient deficiencies.
Recommendations
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Carbohydrates should make up 45-65% of your total calorie intake each day. For the average 2000 calorie diet, that
equals 900-1300 calories a day.
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Eat different sources of carbohydrate to ensure that you are getting a variety of nutrients each day. This means
including grain products, fruits, vegetables, and milk products daily.
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Choose foods that contain naturally occurring sugars over foods with added sugars more often. Foods with naturally
occurring sugars have more vitamins and minerals, making them a healthier choice. But, don’t be afraid to have
your favorite treat sometimes. Having a cookie, piece of cake, or muffin once in a while is absolutely fine, and in
moderation these foods can be part of a healthy diet.
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Limit the amount of added sugar you add to your food. Try the following:
o Reduce the amount of sugar you add to your recipes. Generally, up to 1/3 of sugar can be taken out of most
recipes without a noticeable difference.
o Use fruit to sweeten food over sugar; for example, put bananas or blueberries in your oatmeal.
o When having your favourite coffee beverage, try using cinnamon or nutmeg for flavour, and/or reduce the
amount of sugar you add.
o Use vanilla, almond, maple, orange, or lemon extract in baking to add a naturally sweet flavour. You can
even try doubling the amount of any of these extracts to add a sweet taste.
Written by Elizabeth Gullaher, R.D., M.H.Sc.
© 2013 Journey to Health Nutrition
References
Dietitians of Canada. (2010). Should I try a low carbohydrate diet to lose weight? Available at http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Weight-Loss-andControl/Should-I-try-a-low-carb-diet.aspx
Dietitians of Canada. (2012). It’s Always a Great Time for Grains. Available at http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Grains/Great-Time-for-Grains.aspx
Eat Right Ontario. (2013). Recipe Makeover: Reducing Sugar in the Kitchen. Available at http://www.eatrightontario.ca/en/Articles/Carbohydrate/Recipe-Makeover---ReducingSugar-in-the-Kitchen.aspx
Eat Right Ontario. (2013). The Truth about Sugar – FAQs. Available at http://www.eatrightontario.ca/en/Articles/Carbohydrate/The-Truth-about-Sugar---FAQs.aspx