YES, to Carbs but not any Carbs.
Say YES to carbs but not any carbs.
Why do we need carbohydrates? Carbohydrates provide our primary energy supply for the body to keep you and your organs functioning. It's essential to choose whole-grain foods in your healthy diet whenever possible.
Your brain needs a good supply of fuel to think and learn.
Based on the UK Association of Dieticians, Eating too little carbohydrates may lead to low blood sugar levels. This condition is called 'hypoglycaemia', leaving you feeling weak and light-headed. Hypoglycaemia is a particular risk for people with diabetes and very active sports people.
Know your carb and be in charge of it.
There are two main types of carbs: simple carbs and complex carbs.
- Simple carbs: Simple carbs, also known as refined carbs or simple sugars, are quickly absorbed by the body and provide a rapid energy boost.
- Complex carbs: Complex carbs, also known as slow-release carbs or low glycemic index (GI) carbs, are absorbed more slowly by the body.
It's important to choose complex carbs over simple carbs whenever possible, as they offer more nutritional benefits and can benefit overall health. However, it's still important to be mindful of your overall carb intake and choose a variety of healthy carbs as part of a balanced diet.
a) Simple Carbs:
Examples of refined carbs include white bread, pasta, and pastries made with white flour.
Refined carbohydrates are grains or grain-based products processed to remove the bran and germ, leaving only the endosperm. This process, called refining, increases the product's shelf life but removes many nutrients, including fibre, found in whole grains.
This can lead to several negative health consequences, including:
- Refined carbs are often high in calories and may contribute to weight gain when consumed in excess.
- Consuming a diet high in refined carbs has been linked to an increased risk of chronic conditions, such as type 2 diabetes, heart disease,
- Because refined carbs are quickly absorbed, they can lead to blood sugar spikes and crashes, which can cause fatigue and cravings for sugary foods.
Limiting your intake of refined carbs and choosing whole-grain options whenever possible is essential.
b) Complex Carbs:
Examples of slow-release carbs include whole grains, legumes, and vegetables.
Slow-release carbs, complex carbs or low glycemic index (GI) carbs are essential to a healthy diet. Because they are absorbed more slowly by the body, providing a slow and steady energy supply. This can be beneficial for many reasons.
- They are more filling, which can help to reduce hunger and control appetite.
- Slow-release carbs are absorbed more slowly. Therefore, they can help to stabilise blood sugar levels and reduce the risk of blood sugar spikes and crashes. This can be especially beneficial for people with diabetes or other conditions that affect blood sugar control.
- Slow-release carbs can be a good fuel source for endurance exercise, as they provide a sustained energy supply over an extended period.
- Slow-released carbs can help reduce hunger and cravings and make it easier to stick to a healthy diet.
Whole-grain is the solution
Whole-grain foods, such as whole wheat, oats, and quinoa, are essential to a healthy diet. They offer several benefits, including:
- Fibre: Wholegrain foods are rich in fibre, which helps to promote digestive health and may reduce the risk of constipation, diverticular disease, and colon cancer.
- Nutrients: Wholegrain foods contain essential nutrients, including B vitamins, iron, and zinc.
- Weight management: Some research suggests that whole-grain foods help with weight management, as they tend to be more filling and may help to reduce appetite.
- Blood sugar control: Whole-grain foods may help improve blood sugar control. The fibre and nutrients they contain can help slow down sugar absorption into the bloodstream.
- Heart health: Whole-grain foods may help reduce heart disease risk, as they can lower cholesterol levels and improve blood pressure.
You can enjoy these and other potential health benefits by including whole-grain foods.