What are carbohydrates (CHOs)?

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• CHOs come in a variety of forms, the most common being sugars, fibres, and starches. They are found in both healthy (rice, beans, oats, pasta, fruit, milk...) and unhealthy (cookies, soft drinks, cakes, candy...) foods.

• CHOs provide the body with glucose, which is turned into energy the body uses for many different things. CHOs are an important part of a healthy diet, especially since the brain uses solely glucose as fuel.

• If you see things like glucose, sucrose, maltose, fructose, galactose on a label, these are types of CHOs.

 

Types of CHOs:

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• Simple CHOs

  • These are absorbed quickly by your body, giving you a spike in blood sugar and a quick energy boost. Things like sugar, white rice, white potatoes, white bread, honey, candies, soft drinks are simple CHOs.

• Complex CHOs

  • These are absorbed more slowly by your body, and as such, you will feel more satiated and satisfied for longer. Complex CHOs are found in foods such as whole grains, vegetables, beans, brown rice, quinoa, oats. Fruits are technically simple sugars, but because of their fibre content, they act more like complex CHOs.

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Your CHO Needs:

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• Recommended Dietary Allowance (RDA) is the average daily level of intake sufficient to meet the nutrient requirements of nearly all (97-98%) healthy people. The RDA for CHOs is 130g/day minimum.

• Keep in mind that the central nervous system (ie. the brain) uses 100g/day just to operate, so we should be consuming more than 130g/day.

 

After Exercise:

• You should be consuming some CHOs in the hour following exercise. Moderate to vigorous exercise depletes your muscles of glycogen, their energy source, which then needs to be replenished. Muscles have the potential to move 200-400% more glucose into their cells in this hour, which is later converted to glycogen. So eat your carbs!

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What to look for:

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• Look for foods with a low Glycemic Index (GI). These are CHOs that are digested and absorbed slowly by the body, so you feel satisfied for longer. Try things like yams, all bran type cereals, steel cut oats, quinoa, popcorn, apples, chickpeas, and lentils. These kinds of foods improve blood glucose control in people with diabetes, reduce levels of cholesterol & triglycerides, and decrease the risk of developing Type 2 diabetes, some types of cancer, and heart disease.

• Avoid foods with High-Fructose Corn Syrup - it is linked to obesity.

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Take home message...

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• It is more important to focus on the type of carbohydrate in your diet rather than the amount of carbohydrate in your diet. Try to eat complex CHOs such as whole grains, fruits, and veggies that are high in fibre. Stay away from processed foods that are high in sugars.