The optimal amount of carbohydrates to include in one's diet is a subject of ongoing debate. Carbohydrates play a crucial role in providing the energy necessary for our daily activities and bodily functions. However, excessive consumption of carbs has been linked to weight gain and various medical issues. It's important to note that not all carbs are created equal; some are healthier choices than others.
According to dietary guidelines, it's recommended that around half of our total calorie intake should come from carbohydrates. Nevertheless, there is a notion suggesting that high carb intake might contribute to the development of obesity, type 2 diabetes, and other lifestyle-related disorders. Experts of this view advocate for limiting carb intake for most individuals.
Delve into this article to get a detailed look at carbs, the difference between whole and refined carbs, benefits and how to make the best choices.
What Are Carbohydrates?
Carbohydrates are elements that have carbon, hydrogen and oxygen atoms. Carbohydrates or carbs is one of the three macronutrients and the other two are protein and fat. Dietary carbohydrates are categorised into three main groups:
- Sugars are short-chain, sweet carbohydrates present abundantly in foods. Glucose, fructose, galactose, and sucrose are some of the examples.
- Starches are long chains of glucose molecules, which are broken down into glucose in the intestine.
- Fibre cannot be digested by the gut in human beings, however, the bacteria in the digestive system can make use of some types of fibre. Adding fibre to the meal plan is essential to augment overall health.
The main purpose of carbs in the diet is to offer fuel to vital organs to function. Most carbs are broken down into glucose and used as energy. It is also converted into fat (stored energy) for future use.
Fibre is an exception, as it doesn’t offer energy directly but feeds gut-friendly bacteria in the digestive system. These bacteria use fibre to make fatty acids that a few cells use as energy.
Sugar alcohols are also grouped as carbohydrates, they taste sweet but do not offer calories and are not nutritious.
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Whole vs. Refined carbs
Carbs are referred to as “simple” versus “complex” or “whole” versus “refined.” Whole carbs are minimally processed and contain fibre present naturally in the food, while refined carbs have been processed and natural fibre is removed or altered. Some of the whole carbs sources include:
- Vegetables
- Quinoa
- Barley
- Legumes
- Potatoes
- Whole grains
- Oats
- Beans
Refined Carbs Sources Include:
- Sugar-sweetened beverages
- White bread
- Pastries
- All food products made with white flour or maida
Several studies have shown that refined carb consumption is related to medical conditions like obesity and type 2 diabetes. Refined carbs tend to spike blood sugar levels, which can lead to a crash that triggers hunger and increases food cravings. Moreover, they are devoid of essential nutrients and are termed empty calories.
Also added sugars should be restricted as diets high in added sugars are associated with an increased risk of several chronic disease conditions. While it is vital to restrict refined and added sugars, whole carbohydrates should be added as part of a wholesome diet regimen.
Whole food sources of carbohydrates are packed with an impressive source of nutrients and dietary fibre that does not cause sugar levels to surge and dropdown.
Furthermore, several pieces of evidence have revealed that adding high-fibre carbohydrates like vegetables, fruits, legumes, and whole grains has remarkably improved metabolic health and reduced the risk of disease.
Also Read: Good Carbs And Bad Carbs- How To Make The Right Choice?
Why Should You Limit Refined Carbs?
Well, refined carbs do not offer vital nutrients for the body to function smoothly, and you may be lacking essential nutrients.
Whole grains are an abundant source of vitamins and minerals, which include:
B complex vitamins help to maintain healthy brain function and cellular activity.
Iron supports red blood cells that carry oxygen from the lungs to all organs in the body.
Fibre promotes digestion and keeps you satiated.
Potassium controls blood pressure and assists muscle and nerve activity.
Magnesium aids in improving muscle and nerve activity as well as converting nutrients from food into energy.
Folate or Vitamin B9 helps to get rid of amino acids called homocysteine, which at a high level can damage the system.
Selenium safeguards the body against cell damage.
Fibre in whole-grain cereals or pasta supports regularise bowel movements and treats constipation.
Restricting refined carbs can help keep chronic diseases at bay. Whereas a diet high in refined carbs is related to
- Type 2 diabetes
- Heart disease
- Obesity
- Poor metabolic health
- Fatigue
- Increased cholesterol
Benefits Of Complex Carbs
- Keeps you satiated and prevents over eating
- Maintains blood sugar levels
- Provides fuel for the brain to function
How To Make The Right Choices?
The rule of thumb is, to choose carbs sources rich in natural fibre that are healthy while avoiding those stripped of fibre content. Pay attention to increasing intake of whole and complex food sources over heavily processed on. Some of the healthy sources of whole and complex carbs include:
- All varieties of vegetables and it’s best to include 3 -5 servings of vegetables daily
- Whole fruits like apples, bananas, guava, berries, etc
- Legumes and lentils
- Nuts and seeds
- Whole grain cereals like oats, quinoa, brown rice etc
- Sweet potatoes and potatoes
Foods To Limit
- Sugary drinks- fruit juices and sugar-laden drinks and beverages
- White bread
- Pastries, cookies and cakes
- Candies and chocolates
- French fries and potato chips, however, whole potatoes are healthy
