Download carbohydrates

10 things you need to know about…
CARBOHYDRATES
1. Carbohydrates are sugars, they are highly bioavailable, providing immediate energy to fuel
bodily processes.
2. Complex carbohydrates, such as those contained
in unprocessed fruits and vegetables, contain
fiber, which regulates the release of sugar into
the bloodstream, protecting blood vessels and
staving off hunger.
3. Carbohydrates are stored as glycogen in the
muscles and liver. When your sugar levels
become low your body converts glycogen into
glucose, which is then released in to the blood
stream for your body to use as energy.
4. Simple and refined carbohydrates contain no
fiber and, once consumed, are dumped into
the bloodstream in one go. This causes a spike
in blood sugar levels triggering the release of
insulin, which causes the body to store sugar
as fat.
5. Making smart choices when it comes to carbs
ensures that you get the most out of your food.
Include a variety of complex (starches) and
simple (sugars) carbohydrates from the list
below:
• Fresh vegetables
• Fresh fruit (avoid fruit juice drinks as these are
full of unnecessary sugars)
• Legumes and beans
• Wholegrain cereals
• Wholegrain breads and pasta
• Brown rice
• Low-fat dairy
6. Carbohydrates should account for 45% - 65%
of the calories in your diet, which is roughly 225
g – 325 g of carbohydrates for someone on a
2000-calories diet.
7. 1g carbohydrate contains 3.75 calories.
8. Many whole-grain products, like oatmeal, are
naturally light in color. And manufacturers often
add molasses or caramel coloring to foods
made with refined grains to make them look like
whole-grain products. Make sure you read the
packaging to see if it is whole-grain.
9. Fruits low in carbohydrates and high in antioxidants are: berries, cherries, figs, apples and
pears and citrus fruits.
10. Pineapple is high in sugar but is packed with
Bromelain, which is good for joint health and
inflammation. So, enjoy a small serving guilt free
from time to time.