The truth about carbohydrates

When we eat any sort of meal, we often intake three important macronutrients: carbohydrates, protein and fat. Have you ever wondered about the difference between them and their pros and cons?

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WHAT ARE CARBOHYDRATES?

A carbohydrate is a biomolecule consisting of carbon (C), hydrogen (H) and oxygen (O). The term most common in biochemistry is “saccharide”, a group that includes sugars, starch, and cellulose. The saccharides are divided into four chemical groups: monosaccharides (one saccharide), disaccharides (two saccharides), oligosaccharides (small group of monosaccharides linked together), and polysaccharides (big group of monosaccharides linked together).

Carbs are the first source of energy for our body. To be able to breathe, shake hands, play soccer or even stand still, the body needs to burn energy which will be taken from our reserves of carbohydrates first, until we do not have anymore.

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WHERE ARE CARBOHYDRATES FOUND?

Carbs are in almost all types of food. They can just be simple sugars (candy, milk, honey, fruits) or starch based foods (rice, bread, pasta, cereals, potatoes).

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WHICH CARBOHYDRATES SHOULD WE BE EATING?

There are three types of carbohydrates: High, Medium and Low Glycaemic Index carbs.

The High Glycaemic Index (Above 70) are all those carbs contained in white potatoes, white bread, white rice, cakes, muffins, cookies, milk chocolate etc. When they get released in our blood, our Glycaemic Index has a peak, so, to avoid bad consequences (e.g. diabetes), our liver releases insulin in order to pull our sugar level down and re balance it. However, what happens if that occurs many times in a row?

The Medium Glycaemic Index (55 to 70) are all those carbs contained in orange juice, dried fruit, brown rice, wholemeal bread etc. They are high in fibres and very low in fat.

The Low Glycaemic Index (below 55) are all those carbs contained in most fruits (e.g. fresh stone fruits and berries), green vegetables (spinach, broccoli, green peas, snow peas), tomatoes, soy products, beans, legumes, grainy breads and oats. They are very high in mineral salts and vitamins. Easy to digest for the liver and great source of energy for our body.

It is obvious that by choosing to eat the Low GI carbohydrates, our diet will be leading us to have a long healthy life and, with an active lifestyle we will also get a very good physical shape maintaining our energy level high and consistent.

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WHAT IS THE BEST TIME TO HAVE CARBS?

Carbohydrates have two ways after we have eaten them: burned off via physical activity or stored in our liver and muscles transformed to fat.

If we have carbohydrates for the whole day, in huge quantities, our body simply does not have any way to burn them all off. Especially having pasta, bread, pizza and cakes at night, will get us to store those carbs into our liver and then get transformed into fat since there will be no physical activity but sleep.

The smartest way to have carbohydrates, is not only to mostly pick the low GI ones, but also to have 5-6 small portions of those into each meal with plenty of protein which reduce hunger and increase satiety. The other benefit of having 5-6 small meals included of all 3 macronutrients, is that our metabolism will burn a lot faster and will increase our calories per day burning process that is the natural and involuntary ability of every human being.

In the morning, our metabolism is naturally faster than the night time. By having good amount of carbs in the morning, it will be a great kick start of the day as we need energy for the whole day ahead (work, study, exercise, activities). By slowly reducing the carbs in our meals after lunch, while increasing the protein, we will allow our body to go to bed without the heavy feeling of slow digestion, no fats storing and still burn calories during night giving us a great rest to wake up the next day ready for another awesome breakfast!

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The author of this article, Roberto Mattei, is a Sydney-based personal trainer and mental coach. He has a degree in Sport Science, Physical Activity and Physical Education at the University of Perugia (Italy).

Roberto Mattei Source: Courtesy of Roberto Mattei

Before undertaking any diet, it is advisable to consult your GP to find out if the diet is right for you.