Monday, 24 October 2016

The Carbohydrates Debate

To eat carbs or not to eat carbs that's the big questions. We have been told so much about carbs even the mere mention of the food group can make one overweight.
So what is it with carbs that food experts advices we eat little or none of it? Many people blame their weight gain and other health problems on carbs, this is the main reason they exclude carbs from their diet.

Well, new research shows that carbs can help control weight as well as reduce a number of other diseases.

In this article we will explore the benefits of Carbs.

Carbs are one of the three nutrients known as macronutrients that our bodies need in relatively large amounts. The other two are Fat and protein.

Type of carbs:

Previously carbs are divided into two groups depending on the sugar they contain

Simple carbs: are carbs found in food such as white rice, flour, sweets, pastries and cakes: These were said to be bad and
Complex carbs: found in wholegrain cereals, fruit and vegetables were referred to as ‘good carbs’.

Simple facts: Carbs are broken down into sugar, which makes them very important for controlling the level of sugar in our blood. Research has since shown a link  between uncontrolled blood sugar levels with high levels of insulin and insulin resistance. This is linked to diabetes, heart disease and other diseases.

New research: GI Factor: 

New research has enabled Scientists to classify carbs according to their GI factor. I.e. how fast a food group raises the blood sugar levels. This classification is known as the Glycaemic index (GI).

High GI: white rice, bread, pasta, cakes, pastries etc once taken, these food are converted almost immediately to blood sugar and causes it to rise quickly.

Low GI: e.g, berries, some vegetables, legumes, oatmeal tends to be digested more slowlly, causing a slower, gentler rise in blood sugar. Some studies suggest that a diet low in GI  food can help in the management of diabetes.

So why should we eat carbs? We eat carbs for these reasons:

Super mood booster: there is something call tryptophan in the brain, eating carbs helps boost the body’s tryptophan levels. Leading to better mood.

Carbs can help control sugar levels: scientifically carbs are the body's main sources of energy. It is generally recommended that we eat good carbs such as quinoa and oatmeal this is the due to their high level of fibre contained in them which is slowly broken down by the body leaving us fuller for longer hence held control the blood levels. Buzzer: Fibre can’t be broken down into glucose, so they go through the body undigested.

Improves brain function… our brain run on glucose and carbs is needed for effective brain function. This is because muscle cells can burn fat for fuel, but brain cells are entirely dependent on a steady stream of glucose. That’s why we lose concentration if we do not eat enough carbs.

Carbs provides the body's needed energy and it is often referred to as fuel for the body. This is because it gives the cells the same amount of energy in the form of calories as protein. The types of Carbs sugars and starches, these are broken down by the digestive system into glucose or blood sugar, which is our cells preferred source of fuel.

They help us fight disease. Carbs rich in fiber helps fight certain disease. E.g type 2 diabetes and obesity. It is know to also aid in digestion while reducing the risk of. Heart disease
Helps to control weight: moderate consumption of carbs can actually help control weight.carbs rich in fibers are best suited to aid weight loss. These are barley, lentils, quinoa, the amd oatmeal.

So dish the carb fear and indulge yourself in wholemeal pasta, brown rice and fruits and veg…. and fuel your energy levels… hurray to carbs.