Are carbs friend or foe?
Are carbs friend or foe?
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Let’s talk about the “C” word – carbohydrates! Are they friend or foe? Spoiler alert: It’s all about balance.


Carbohydrates, often referred as carbs, are one of the three main macronutrients essential for the human diet, alongside proteins and fats. Carbohydrates serve as a primary source of energy for the body and are found in various forms in many food.


Carbohydrates can be classified into three main types:

1. Simple carbohydrates (sugar)
  • Monosaccharides: Single sugar units, such as glucose (found in fruits) and fructose (found in honey and fruits).
  • Disaccharides: Pairs of monosaccharides, like sucrose (table sugar), lactose (found in milk), and maltose (found in malted food).
  • 2. Complex carbohydrates (starches and fibre)

  • Starches: Complex carbohydrates compose of long chains of glucose units. Food rich in starch include grains (wheat, rice, oats), legumes (beans, lentils) and tubers (potatoes).
  • Dietary fibre: The indigestible part of plant food that adds bulk to the diet and aids in digestion. Fibre is found in fruits, vegetables, whole grains, nuts and seeds.
  • 3. Glycogen

    Stored in carbohydrates: In the body, excess glucose is stored in the liver and muscles in the form of glycogen. This stored form can be broken down when the body needs energy.


    Carbohydrates play a crucial role in providing energy for various bodily functions, including brain function, muscle movement and overall metabolism. The body breaks down carbohydrates into glucose, which is then used as a primary fuel source. The body’s ability to efficiently utilize and manage carbohydrates is essential for maintaining energy levels and overall health.


    Here’s the lowdown on why you need carbs in your diet:

    Carbs are the body’s preferred source of energy. They fuel the brain, muscles and daily activities. Cutting them out completely can leave you feeling drained and fatigued.

    Choose wisely! Whole, complex carbs like brown rice, quinoa and oats offer fibre, vitamins and sustained energy.

    Balance is key! Include a mix of complex carbs, lean proteins and healthy fats in your diet. This combination provides a steady release of energy and keeps you feeling satisfied.

    Carbs are the best workout buddies for those gym junkies. The carbs replenish glycogen in the body and aid in muscle recovery.

    Cutting carbs may lead to initial weight loss, but it’s often water weight. Long-term, balanced approach is more sustainable and supports overall health.

    Opt for nutrient-dense carbs like sweet potatoes and quinoa instead.

    Carbs, especially from whole grains, provide essential nutrients like fibre, B vitamins and minerals. They contribute to a healthy gut, heart and overall well-being.

    One size doesn’t fit all. Your carb needs depend on factors like activity level, metabolism and health goals. Listen to your body and find out what works for you.


    In conclusion, carbs aren’t the enemy. Choosing complex carbohydrates from whole, unprocessed food provide additional nutrients, fibre, and sustained energy compared to simple carbohydrates found in sugary and processed food.1


    A balanced and varied diet that includes a mix of carbohydrates, proteins and fats is key to supporting overall health and well-being.2


    References

    1. Clemente-Suárez VJ, Mielgo-Ayuso J, Martín-Rodríguez A, Ramos-Campo DJ, Redondo-Flórez L, Tornero-Aguilera JF. The Burden of Carbohydrates in Health and Disease. Nutrients. 2022;14(18):3809.
    2. Healthy diet. World Health Organization. Available at: https://www.who.int/news-room/fact-sheets/detail/healthy-diet.

    Healthful is a digital media publisher dedicated to providing informative content about health and wellness. It is important to note that Healthful does not provide professional medical advice, diagnosis, or treatment. For personalised health concerns or before initiating any treatment plan, it is essential to consult with your healthcare provider. Stay informed, stay healthful for you.

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