Carbohydrates
It’s a common dietary myth that carbohydrates are
“bad” for you, however this is far from the truth!
Our body needs carbohydrates for many important
reasons, and are therefore it is essential to ensure
we are getting enough of them in our daily diet.
What are Carbohydrates?
Carbohydrates are a family of nutrients that provide
the body with energy. All carbohydrates are broken
down during digestion to form glucose so they can
be absorbed and utilised by the body. Glucose is
transported around the body via blood and taken
into cells to be converted into energy.
The glycemic index (GI) is a ranking of carbohydrates
on a scale from 0 to 100 according to how much
they raise blood sugar levels after eating.
Carbohydrates with a high GI are those which are
rapidly digested and absorbed and result in marked
fluctuations in blood sugar levels. Examples of these
are white bread, white potatoes, short grain white
rice, sugar, lollies, and honey. Low-GI carbohydrates
are digested and absorbed slowly, producing gradual
rises in blood sugar and insulin levels, and have
proven benefits for health. Low GI carbohydrates
tend to be higher in fibre and other nutrients. Some
examples are sweet potato, wholegrain breads, oats,
apples and legumes.
While you will benefit from eating low GI carbs at
each meal, this doesn't have to be at the exclusion of
all others. If you combine high GI carbs with protein
foods and low GI carbs, the overall GI value will be
medium.
Why do we need Carbohydrates?
Fuel for our body and brain:
Carbohydrates are our body’s primary,
and most efficient energy source
because they can be converted more
readily into glucose than proteins or
fats can. Carbohydrates are an essential
fuel source for our muscles, central
nervous system and our brain. When we exercise,
our muscles also use glucose as their main source of
fuel. Our muscles store glucose to fuel the body
during exercise. For this reason it is particularly
important for athletes, and those who engage in
regular exercise, to eat an adequate amount of
carbohydrates. Some of our body cells, especially in
our brain prefer to run on glucose. Unfortunately,
our brains can not store glucose. Therefore we
need a regular supply of carbohydrates to ensure our
- The facts
brain runs properly. Too few
carbohydrates or too long without
carbohydrates results in difficulty
thinking, focusing, and managing
emotions.
Protection: In addition to providing our
body with energy, carbohydrates also
have a ‘protein-sparing effect’. Having
adequate carbohydrates in your diet, protects muscle
tissue from being broken down and used as energy. It
is important to prevent unnecessary muscle
breakdown from occurring as it increases the amount
of toxins in the blood which can place a lot of added
pressure on our kidneys.
Digestion & Hydration: Certain types of
carbohydrates encourage the growth of healthy
bacteria in the intestines which help with digestion.
Carbohydrates also help our body absorb water
more effectively, allowing us to stay hydrated.
Mood, Sleep & Appetite: When you stop eating
carbohydrates, your brain stops regulating a brain
chemical or ‘neurotransmitter’ called serotonin.
Serotonin is an important chemical that helps to
improve your mood and to regulate both your sleep/
wake cycle and appetite. Eating foods containing
carbohydrates naturally stimulates the production of
serotonin in the body, which can act like a natural
antidepressant. A balanced production of serotonin
can help you to sleep well and feel more alert when
you’re awake. Serotonin is also responsible for
regulating our levels of fullness and help to enhance
that “satisfied” feeling following a meal. Therefore it’s
important to make sure you’re getting your daily
dose of carbs!
Daily Carbohydrate Requirements
Your body needs 200-300 grams of carbohydrates
each day. It is recommended that carbohydrates
form 55-60% of your total caloric intake, with at least
one third of our daily intake of food being made up
of low GI carbohydrates. For suggestions on how
you can include more carbohydrates into your daily
eating plan, please see the ’normal healthy eating’,
‘healthy eating ideas’ and ‘myths about carbohydrates’
hand outs.
Developed in conjunction with Kate Fleming,
Dietitian
C
CI
entre for
This document is for information purposes only. Please
linical
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