Nutrition is an evolving science - things change and new research is always emerging that might debunk previous thoughts. One of the most commonly talked about macronutrients is carbohydrate (just to refresh…macronutrients are either carbohydrates, protein or fat). Many myths, paranoia and misunderstandings exist around carbohydrates ranging from total avoidance or low carbohydrates, to pro carbohydrates, to not after 5pm carbohydrate, or what type of carbohydrate?!  So we would like to answer what we believe to be the commonly asked questions about this popular nutrient, otherwise nicknamed CARBS!

Which foods are carbohydrate foods?

Carbohydrates are an important source of fibre, vitamins and minerals. Carbohydrates are in foods such as: breads, cereal, rice, pasta and noodles; fruit and fruit juices; starchy vegetables (like potatoes, sweet potato and corn); legumes and milk and dairy.

Beans and legumes are carbohydrate, but someone told me they are protein, please help?

Most foods are actually a mixture of carbohydrate, protein and fat, we often refer to a food being a particular class of macronutrient when they predominately contain that macronutrient. So in fact, legumes are an excellent source of carbohydrate, protein and fat! All the more reason to not just focus on individual nutrients but a variety of whole foods is the ticket to health!

Why do we need carbohydrates anyway, can’t we just make do with protein and fats?

The building blocks of carbohydrates are starches and sugars, which your digestive system then breaks down into glucose. When glucose enters your bloodstream your pancreas produces a hormone called insulin. Insulin then transports glucose to the cells in your muscles, nerves and brain where glucose is burnt to produce energy. Carbohydrate provides energy to fuel our brains and our muscles, slightly important don’t you think? Even though protein and fat can generate energy, carbohydrates are the preferred source.

I recently discovered that the brain needs carbohydrate, why?

The brain must have a constant supply of carbohydrates (glucose) to keep working. Carbohydrate is the brains primary fuel. So starve yourself of carbohydrates then you are in effect starving the brain, not a wise idea.

I have diabetes, does that mean I should avoid all sugar products and doesn’t sugar cause diabetes?

The myth that eating too much sugar causes diabetes has been around for a long time. This is not the case. Diabetes is referred to as a lifestyle disease with factors such as inadequate nutrition, not enough exercise and carrying too much weight contributing to its development. Should you avoid sugar and carbohydrates? Well, everyone with or without diabetes could benefit from eating and drinking less processed sugar, as they provide ‘empty’ calories. When you have diabetes, regular activity and a healthy diet is advised (as it is for all Australians!). It is important however that people fuel themselves with carbohydrates, not avoid. People may also need to consider the timing, amount and type of carbohydrate foods they eat (as well as insulin timing, amount and type if indicated). Always make sure you speak with a qualified health care professional to get personalized advice.

What is all the fuss about Glycemic Index (GI)?

Carbohydrates in food are digested and absorbed at different rates. The GI is a way of ranking carbohydrate-containing foods (from 0-100) based on whether they raise blood sugar levels a lot, moderately or a little. Low GI foods are the best choice as they help you to feel satisfied for longer, maintain your energy levels and can help people with diabetes control their blood glucose levels. High GI foods are only useful when energy is required quickly, for example in high intensity sports such as sprinting.

When trying to improve my weight, shouldn’t I avoid carbohydrates all together?

People can often fall into the trap of dieting and cutting out all carbohydrate foods and then being too ‘scared’ to include them for fear of gaining weight. As you have read in the above Q and A’s our body needs quality carbohydrates to survive and eliminating them is not a wise idea. However, that is not to say that in our carbohydrate loaded society we now live in we could benefit from reducing the amount of processed, packaged carbohydrate options.

What about eating carbohydrates after 5pm?

There is no scientific evidence that supports cutting out all carbohydrates from your diet after a 5pm curfew! Sure it might cut down on your calories in the short term but equally it may leave you less satisfied and with an unbalanced meal, leading to evening snacking. For lasting satisfaction, adding a well-portioned wholegrain carbohydrate to your main meals may well do the trick.

What types of carbohydrates does my body need then?

Carbohydrates should make up an important part of a healthy diet (around 40% of your energy intake). Try to source from foods such as fruit, vegetables, wholegrain cereals and dairy products. Go for variety, whole foods, minimal added sugar and low GI that will provide you with fibre and help you to feel fuller for longer. Most importantly it is not just what you eat but how you eat. Eat slowly, savor your food and take note of which foods satisfy your hunger!

Need some extra advice?

All of LifeShape Clinic’s programs are tailored to your individual needs. If you'd like some personalised advice on a meal plan that's right for you, book your no-obligation initial assessment today by calling 1800 567 348 or online.