NUTRITION IN YOUR SUPERMARKET
Should you restrict carbs?
With warmer weather approaching you might be thinking about losing that winter
weight. And if you are to believe the hype these days, it would seem that cutting back
on carbs is the way to go. But do carbs deserve such a bad rap – are they really that bad
for health and weight?
What are carbs (carbohydrates)?
Carbs are the best source of fuel for our body and the only source of fuel for our brain.
There are three main types – sugars, starches and fibre. Sugars and starches are broken
down by digestion into simple sugars which pass into the blood stream where they are
used by our brain and muscles as fuel. Those not needed by brain or muscles are stored
as glycogen or fat. Fibre is not broken down into simple sugars but instead promotes
fullness and keeps our gut bacteria happy. And happy gut bacteria mean we are far
more likely to be healthy and a healthy weight!
Are some carbs better for our health and weight than others?
YES! Fruit, vegetables, unprocessed starchy foods and foods high in fibre look after
health and weight while processed, low fibre carbs do the opposite
INCLUDE DAILY (and eat more as you increase activity)
Whole unprocessed fruit, grains and legumes. These foods:
 promote fullness
 keep our gut bacteria happy
 provide us with many useful nutrients
 promote healthy blood sugar control
 provide the right fuel for the brain
Unprocessed and high fibre foods promote
health and a healthy weight.
Examples include
Whole grains – wheat, barley, quinoa, oats etc
Wholegrain breads and cereals
Fruit and vegetables
EAT SMALLER PORTIONS AND LESS OFTEN
There are some carbs that provide useful nutrients but too much of them can promote weight
gain. Examples are starchy foods like potatoes, kumara, white rice and pastace, pasta, taro and
yams.
Starchy foods like potatoes, kumara, white rice
and pasta are useful but limit quantity to ¼
plate only as per plate model below
MINIMISE
Highly processed cereals and foods based on refined sugar and white flour. This is because all
the fibre and goodness has been stripped out of them, leaving them empty of useful nutrients
and so quick to digest that they cause blood sugar spikes and too much insulin production.
Insulin has been called “the fat storing hormone” because it encourages excess blood sugar to be
stored as fat. RESTRICT OR ELIMINATE THESE FOODS WHERE POSSIBLE!
MINIMISE Processed and refined
carbs promote weight gain and poor
health. Examples include
Foods made from white flour e.g
white bread, scones, cakes, biscuits
Refined (free) sugar and products
made from them – soft drinks, fruit
juice, confectionery, sweet puddings
etc
Low fibre cereals such as rice
bubbles and corn flakes
For more information go to newworld.co.nz