Download Building blocks for energy CARBOHYDRATE

Building blocks for energy
When one starts talking about carbohydrates, one has to think of the body as a
chemical processing plant. Numerous chemicals and compounds are taken in,
processed and broken up through various types of reactions for absorption and
energy, and then distributed throughout the body for immediate use or to be
stored for later use.
Carbohydrates are the most common energy source for the human body. Broken
down chemically, it consists of organic molecules in which carbon, hydrogen and
oxygen bond together. Plants (potato, rice, corn etc) manufacture carbohydrates
during photosynthesis. (This is the process where the plant harvests energy from
sunlight). The body breaks down these carbohydrates during the metabolism
process, for the release of this precious energy.
CARBOHYDRATE CONSUMPTION
What is carbohydrate energy?
Carbohydrates are the most common
source of energy in the body. It consists
of 4 kCal per gram. In the context of
food energy, the term kilocalorie (kCal)
refers to one thousand gram calories.
This is used rather than the term „joules‟.
A calorie is a unit of energy that
measures how much energy food
provides to the body.
The process of modern food production has changed the way we consume them,
along with the modern knowledge we now possess on foods and nutrients. No
more rice, potato and red meat (as my granny used to cook every day), but a
more even nutritional spread of salad and vegetables, protein (red meat, chicken,
fish etc) and carbs.
Hi- or Low-Carbs?
There are two types of carbohydrates, simple (monosaccharides) and complex
(polysaccharides). Simple carbs can be found in fruits, dairy products, processed
and refined foods (like white sugar, white bread, pasta etc) These carbohydrates
are more easily digested by the body.
Complex carbs take longer for the body to digest and can be found in vegetables,
whole grain breads and pastas, brown rice etc. The refining process of some foods
like rice, removes some of the grain‟s fibre and nutrients. A bowl of whole grain
cereal will fill you quicker and sustain you with longer lasting energy than a bowl of
sugar packed cereal, due to the way the body processes and uses carbohydrates.
Carbohydrate RDI
As per the Institute of Medicine the
adult recommendation is between 4065% dietary energy from carbohydrates.
The WHO (World Health Organisation)
recommends around 55% of total
energy from carbohydrates.
As far as diets go, there‟s not much long term difference between a low carb diet
and a low fat diet. Rather choose healthy carbohydrate sources, with sustainable
energy to add to your diet. Like whole grains, legumes, fruits & vegetables and
avoid high sugar sweetened foods. Nano 350 Weight Management also assists the
body in controlling blood sugar levels, and spreads out energy consumption more
evenly, which in return suppresses appetite.
What does the body do with carbs?
The liver digests carbohydrates by breaking them down to simple sugars like
glucose, which stimulates the production of insulin in the pancreas. The function of
insulin is to get the sugar into the body‟s cells to be used as energy. The two
different types of carbs affect the production of insulin differently. Simple
carbohydrates spike insulin levels faster and the energy is used quicker (sugar or
energy rush). Whereas complex carbohydrates take longer to digest, resulting in
longer lasting energy, and less of an insulin reaction in the body.
When too much glucose is produced by the body, it‟s stored in the liver and
muscles for later use. This is called glycogen and is used for short bursts of energy
when needed by the body. Left over or unused glycogen is stored as fat. For
extended periods of exercise (like a strenuous workout or long distance run) the
body will turn to its fat reserve to draw extra energy and thereby burning unwanted
fat.
What type of carbohydrate is better for me?
Like anything and everything we decide to add to our daily diet, it needs to be in
moderation. The body needs certain amounts of carbohydrates to function
properly. An insufficient intake may cause fatigue, muscle cramps and poor
concentration. Although carbohydrates are an important part of our diets, the
body can produce energy from stored fat and proteins. While this is only
recommended for short periods of time, avoiding all carbs will adversely affect your
health. Low-carb diets have been touted as healthy, but if taken to the extreme,
they can be dangerous to your overall well-being. Remember that low-carb
doesn‟t mean “no-carb”. Be sure to eat moderate amounts of complex carbs to
keep your body‟s fuel levels constant.
Carbohydrate Sources
Simple Carbs include: white & brown
sugar, fruit sugar, honey, white flour,
white bread, candy and alcohol.
Complex Carbs include: Vegetables,
whole fruits, brown rice, whole-wheat
pasta, potatoes, other grains like oats &
barley, and legumes (like chick peas,
black-eyed peas, lentils, kidney and soy
beans) These foods are a better choice
to add to your diet because of the
vitamin, minerals, fibre, protein and fat it
contains.
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