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What are carbohydrates? Carbohydrates are key components in the diet and are an important source of energy. One gram of carbohydrate in the form of starch or sugars provides 4kcal. The body’s tissues require a constant supply of glucose, which is used as a fuel, and the main source of glucose is dietary carbohydrate (but it can also be synthesised from protein). For dietary purposes, carbohydrates have been described as simple or complex, depending on their chemical structure: Sugars (aka simple carbohydrates) are readily broken down and absorbed. This rapid increase in blood glucose leads to a rapid release of insulin (needed to help transport sugar to cells). Energy is rapidly produced but only lasts for a short period of time. Complex carbohydrates have a larger structure and take a longer time to digest and absorb. This creates a slow and steady increase in insulin levels and the energy is therefore produced slowly (energy lasts for a longer period of time). • Intrinsic sugars – these are incorporated into the cellular structure of foods. For example, sugars in whole fruits and vegetables. • Starch – made up of many sugar units bonded together. Found in potatoes, bread, rice and pasta. • Extrinsic sugars – these are not bound into the cellular structure of foods. For example, lactose in dairy products, honey, table sugar, confectionary etc. • Dietary fibre – only found in foods that come from plants such as whole grains, nuts, seeds, fruits and vegetables After carbohydrate is eaten, it is broken down into smaller units of sugar (including glucose, fructose and galactose) in the stomach and small intestine. These small units are then absorbed in the small intestine and enter the bloodstream, where they travel to the liver. The liver converts fructose and galactose into glucose. Glucose is then transported by the bloodstream to various tissues and organs, where it will be used as energy. However, if the body does not need glucose for energy, it stores glucose in the liver and skeletal muscles in a form called glycogen. If these glycogen stores are full, glucose is stored as fat. Therefore, if you’re consuming more carbohydrates than burning for energy, your body will convert any excess carbohydrates to fat (if glycogen stores are full). www.fitnut.co.uk What are carbohydrates? How much carbohydrate should I eat? The Government’s healthy eating advice suggests a third of your diet should be made up of starchy foods (such as bread, rice, potatoes, pasta) and another third should be fruit and vegetables. This means that about half of your calorie intake should come from starchy foods, fruit and vegetables. So, if you get 2,000 calories a day, about 1,000 of these should be from carbohydrates, which is approximately 250g of carbohydrate a day. You should avoid consuming more than this if possible, as continually consuming too many carbohydrates may lead to weight gain. In the UK, food consumption surveys have showed that we should be eating more fibre and starchy foods, and fewer sweets, chocolates, biscuits, pastries and cakes. Carbohydrates often get a bad rep The word “carbs” itself has turned into a bad word in the weight loss world due to the popularity of low-carb diets such as the Atkins diet. But carbohydrates are such a broad category and aren’t all bad. In fact, your body needs carbohydrates to function well. But some carbohydrates are better for you than others and it’s important to understand how to choose healthy carbohydrates. While we should reduce the amount of sugar in our diet, we should base our meals on starchy carbohydrates. There is strong evidence that fibre, which is found in wholegrain versions of starchy carbohydrates for example, is good for our health. Carbohydrates are important for your health because they provide the body with a source of energy, vitamins and minerals, and dietary fibre and they help you to feel fuller for longer. After all, any food can be fattening if you overeat it In fact, gram for gram, carbohydrate contains fewer than half the calories of fat. However, foods high in sugar often tend to be high in calories and eating these foods too often can contribute to you becoming overweight. While we can certainly survive without sugar, it would be difficult to eliminate carbohydrates entirely from your diet. Cutting out starchy foods from your diet could put you at increased risk of a deficiency in certain nutrients, and it may also be hard to get enough fibre. Therefore, to maintain a healthy weight, we should cut down on sugary foods and drinks in favour of vegetables, fruits, pulses, and wholegrain starchy foods, while keeping an eye on portion size. Carbohydrates have a rightful place in your diet! www.fitnut.co.uk