Vital carbohydrates

What are carbohydrates?

Carbohydrates is the collective name for various sugars, starches, and dietary fibre. They can be quickly converted into energy in the form of glucose and are therefore our most important source of energy. In contrast, fat and protein take longer to convert to energy. Excess glucose can be stored in the liver and muscles as glycogen, which is an energy reserve. If there is too much excess glucose, the hormone insulin helps to turn it into fatty tissue instead. We all need carbohydrates – smart carbohydrates. Our brain needs glucose to function optimally and for us to feel good. Carbohydrates are especially important for children. Children’s growing brains are in constant need of energy and need carbohydrates to be converted into sugar in order to function optimally. Sugar is the fuel in the cells’ energy factory and helps the brain to stay focused and alert.

Smart carbohydrates

Carbohydrates are often clumped together in a group and have been much debated in recent years. I wonder how many people have concentrated on excluding carbohydrates from their diet only to instead consume a number of different processed substances that aren’t good at all? Carbohydrates can be categorised as slow carbs and fast carbs. The body takes longer to absorb slow carbs, which results in more stable blood sugar levels over time. These carbs are said to have a low GI (glycaemic index). When we eat slow carbs, we feel full for longer. Slow carbs are found in coarse wholegrain products, legumes, and vegetables. In the summer of 2016, a report was published in the British Medical Journal that analysed and compiled 45 different studies. The report showed that by eating wholegrain products every day, you can reduce the risk of illness and improve your chances of leading a healthier and longer life; for example, you would reduce your risk of cardiovascular disease and cancer. Fast carbs are absorbed by the body more quickly, resulting in more erratic blood sugar levels. These carbs are said to have a high GI. If blood sugar levels become high, insulin is released, which forces the sugar into the cells and leads to a drop in blood sugar later on. A fall in blood sugar results in feelings of hunger and fatigue and difficulty concentrating. Erratic blood sugar levels also result in “unnecessary” sugar binding to various proteins, which can damage them in the longer term, resulting in invisible inflammation. Over time, this invisible inflammation can increase the risk of a number of different welfare diseases. Fast carbs are found in white bread, white rice, soft drinks, sweet pastries, and rice cakes.  

It’s important not to haul all carbs over the coals. We should eat fast carbs only on occasion, and eat slow carbs several times a day. Slow carbs contain lots of important nutrients and fibre, which is needed to create a favourable environment for good intestinal bacteria. These in turn benefit intestinal health. Intensive research is underway looking at how these good intestinal bacteria interact with other organs such as the brain, and whether these bacteria can protect against a number of different welfare diseases.

Which carbohydrates should I choose?

• Wholegrain pasta

• Wholegrain bread

• Wholegrain rice

• Oats

• Wholegrain couscous

• Wholegrain flour, such as graham flour when baking

• Legumes such as peas, beans, and lentils

• Vegetables