The Role of Carbohydrates and Healthy Choices

We need energy at every moment of our daily lives, and a large part of that energy is provided by carbohydrates. However, there are many misunderstandings and much confusion about carbohydrates. For this reason it is important to have accurate information about the role of carbohydrates, their types and, most importantly, healthy options.

What Are Carbohydrates?

Carbohydrate is basically an organic compound made up of carbon, hydrogen and oxygen atoms. These building blocks are the basis of the glucose (sugar) molecules that the body uses to make energy. Carbohydrates fall into two main groups:

• Simple carbohydrates: simple carbohydrates provide quick energy. They are made up of one or two sugar molecules and are easily digested. Examples are fruit sugar (fructose) and milk sugar (lactose).
• Complex carbohydrates: complex carbohydrates are made up of several sugar molecules joined together. They take longer to digest and provide energy in a steadier way. Examples are wholegrains, pulses and vegetables.

What Is the Role of Carbohydrates?

Carbohydrates have three main roles in the body:

• Providing energy: carbohydrate is the primary source of quick energy for the body. When digested, carbohydrates are absorbed as glucose and carried to cells for immediate use. This energy is needed to keep up our daily activities.
• Brain function: the brain is an organ with high energy needs and uses carbohydrates to make energy. Glucose in particular is critical for brain function, so carbohydrates can affect mental performance.
• Protecting muscle and tissue: carbohydrates are stored as muscle glycogen, which is the muscles' energy source during long endurance exercise. Carbohydrates are also needed for the repair and maintenance of tissues.

What Are Healthy Sources of Carbohydrate?

It is clear that carbohydrates should be eaten, but it is important to choose healthy carbohydrate sources. Some healthy carbohydrate sources are:

• Wholegrains: wholegrains such as wholewheat, oats, barley and brown rice are rich in fibre, vitamins and minerals. They also have a low glycaemic index, which means they raise blood sugar steadily.
• Fruit: fresh fruit is rich in natural sugars, fibre and antioxidants. Eating fruit is also an important part of a healthy diet.
• Vegetables: vegetables are a low-calorie, high-fibre and nourishing source. Colourful vegetables are rich in antioxidants and support the immune system.
• Pulses: pulses such as lentils, chickpeas, beans and peas are rich in both protein and carbohydrate. They also contain fibre and can increase the feeling of fullness.
• Milk and dairy products: low-fat milk, yoghurt and cheese are rich in calcium and protein. Choose low-fat or fat-free options and be mindful of portions.

Carbohydrates and Diet

Adding carbohydrate to your diet, or cutting it back, can vary depending on your personal goals and lifestyle. Here are some suggestions you can consider:

• Weight management: if you have weight loss or weight maintenance goals, a balanced carbohydrate intake is important. Complex carbohydrates such as wholegrains, vegetables and pulses can increase the feeling of fullness and may reduce how much junk food you eat.
• Sports performance: if you exercise, carbohydrates are important to provide energy before and after training. Eating complex carbohydrates before exercise can support your energy levels. After exercise, a snack containing protein and carbohydrate can help with muscle repair.
• Diabetes management: people with diabetes need to pay attention to their carbohydrate intake to manage their blood sugar. Complex carbohydrates with a low glycaemic index are usually preferred. Plan your meals with your doctor and dietitian.
• Gluten sensitivity: some people have gluten sensitivity. This means limiting carbohydrates from wheat, barley and rye.

Carbohydrates are an important part of a healthy diet. However, unhealthy carbohydrate sources should be avoided, and the focus should be on complex carbohydrates and foods rich in fibre, vitamins and minerals. A healthy lifestyle and a balanced diet can help you use carbohydrates effectively to meet your body's energy needs.

The effect of carbohydrates on health can differ from person to person. For this reason it is important to take your personal goals and needs into account when working out the right carbohydrate intake.

This article is for general information only; please consult your doctor and dietitian about your own situation.