Why We Should Not Fear Carbs

A couple of weeks ago, I was at an organised group outdoor fitness session, where I overheard a couple of women stating that they had cut carbohydrates completely out there diet for the last year and wish to continue not consuming carbohydrates. Now, everyone is entitled to consume the food they desire - but it made me think about why carbohydrates are actually essential for a well balanced diet, and the reason why they are a main food group!

WHAT ARE CARBOHYDRATES?

Carbohydrates are compounds that are found in living things. Their molecules are made up of carbon, hydrogen and oxygen atoms. Carbohydrates are one of 3 macro nutrients (nutrients that form a large part of our diet) found in food – the others being fat and protein. Carbohydrates are an important source of energy in a healthy diet with both starchy and sugary food containing a high carbohydrate content [1].

There are 3 main types of carbohydrates

• Simple carbohydrates (also known as sugars) - The basic units of carbohydrates are simple sugar molecules, for example glucose, fructose and sucrose. They are commonly found in sweet foods like chocolate and fruits.

• Complex carbohydrates (also known as starch) - These are formed of long chains of sugars joined together. They are commonly found in potatoes, bread, pasta and rice.

• Diverse carbohydrates (also known as fibre) - These are a diverse range of compounds found in the cell walls of foods that come from plants. They are commonly found it vegetables with skins on, wholegrain bread, wholewheat pasta, and pulses [2].

HOW DOES OUR BODY USE CARBOHYDRATES?

Carbohydrates are an important source of energy in our diet for multiple reasons [2]:

1. They fuel the processes in your body - they are your body's power house (!). To do this, carbohydrates are broken down into glucose upon entering the body, which is absorbed into the bloodstream. Then, glucose molecules travel in the blood to the body's cells where they are used for respiration. Finally, the glucose reacts with oxygen, releasing energy. Starch and sugars are digested differently by the body. Sugary food is broken down quickly to make glucose. This is quickly absorbed into the bloodstream to provide a short-lasting energy boost. Starch and fibre is harder to break down into glucose, resulting in a slow release of energy throughout the day.

2. Reduces the risk of disease - this relates specifically to fibres. Ensuring that one incorporates fibre as an important part of a balanced diet can promote good bowel health, reduce the risk of constipation, and some forms of fibre have been shown to reduce cholesterol levels. There has also been research associated with a diet high in fibre lowering the risk of cardio vascular disease and type 2 diabetes [3] [4].

3. Calorie intake and feeling full - Carbohydrate contains fewer calories per gram than fat, which means they can be a useful part of maintaining a healthy weight. Therefore, by replacing food and drink high in sugars and fat with higher fibre and starchy foods, will help you feel fuller for longer and it's more likely you'll reduce the number of calories in your diet, due to snacking after a meal due to still feeling hungry.

WHY IS THERE A STIGMA?

Carbohydrates have developed this stigma that they are the sole food to make you put on weight and in a culture obsessed with body image - people begin to fear carbohydrates.

The fact is - any food can cause weight gain if you overeat. Whether your diet is high in fat, protein or carbohydrates; if you frequently consume more energy (calories) than your body uses during the day, you're likely to put on weight.

As I already mentioned, consuming carbohydrates that are high in fibre (whole grains), help you feel full - reducing the chance of overeating. It is however commonly known that foods high in sugar are often high in calories, and eating these foods too often can contribute to you becoming overweight [5].

Some people point to wheat-based foods (such as bread, pasta, pizza, cereals etc.) as the main culprit for their weight gain. However NHS.UK state that there is not enough evidence that foods that contain wheat are any more likely to cause weight gain than any other food.

Unless you have a diagnosed health condition, such as wheat allergy or coeliac disease, there is little evidence that cutting out wheat from your diet would benefit your health.

WHAT HAPPENS IF I CUT OUT CARBOHYDRATES?

Due to carbohydrates providing the body's main source of energy, if you were to cut this out your diet your body would be forced to use protein and fat. As a result your body would not get enough fibre (important for long term health) or nutrients (such as calcium, iron and B vitamins - which could also result in health problems). Consuming a diet higher in protein and fat could also increase one's intake of saturated fat leading to increased cholesterol in the blood and posing a risk factor to heart disease.

A low carbohydrate diet could also link to ketosis. Ketosis is a build up of ketone's in the blood caused by the body breaking down fat to convert into energy when you are low on glucose. This can cause headaches, weakness, nausea, dehydration, dizziness and irritability.

While we can certainly survive without sugar, it would be very difficult to eliminate carbohydrates entirely from your diet [6].

HOW MUCH CARBOHYDRATE SHOULD WE CONSUME?

The NHS.UK recommend on achieving 30g fibre based carbohydrates a day and the World Health Organisation (WHO) recommends getting half your energy from carbohydrates.

WHO advises, "That energy balance be maintained by consuming a diet containing at least 55% total energy from carbohydrate from various sources and engaging in regular physical activity" and "That the bulk of carbohydrate-containing foods consumed be those rich in non-starch polysaccharides and with a low glycemic index. Appropriately processed cereals, vegetables, legumes, and fruits are particularly good food choices." [7]

IN CONCLUSION

Carbohydrates are a main food group and should be consumed as part of a well balanced diet. If you were to cut carbohydrates out your diet completely, it could result in ketosis - a lot of unpleasant side effects. When consuming carbohydrates, remember that the World Health organisations recommends food high in fibre to ensure nutritional benefits are gained and risk of disease is reduced.

Lots of Love

Ruth xxx