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.

The Fat Debate

The bell toll and drums rolled when a report by the leading obesity charity advised the Nation to eat more fat and less carbohydrate we were also advised to stop worrying about cholesterol.

This goes against 30 years of Public Health Advice which is we should less fat and less carbohydrate.  The nation was left confused and the question was asked,
What Should we eat? The advice on what we should eat changes constantly, this recent report does very little to help.

This blog post will provide information on food types, and their benefits to enable you make an informed decision.

Firstly the 3 main nutrients we need are  know as macronutrients, these are fat, protein and carbohydrates

Protein:
Protein Is found in every cell in the body. It accounts for 16% of our body weight.


Benefits: Protein helps slow down the digestion of carbohydrates foods and informs the brain that we have eaten enough.
Protein speeds up the metabolism.

Protein rich foods are
Red meat, chicken, turkey, duck, eggs, soya, tofu, milk, pulses, (lentils), nuts and seeds,

carbohydrates
These are the body’s main source of energy, they play a major role in keeping us healthy.
There are many different carbs, such as bread, beans, milk, potatoes, biscuits, pasta, cakes and cereals. The most common are sugars, fibres and starches.

Benefits:
Carbs are a source of nutrients such as B vitamins, iron, calcium and fibre.
Carbs are known as brain food, glucose is needed for brain power. This is because the brain cells depend on a steady stream of glucose to function. This explains the loss of concentration if we do not eat enough carbs.
A diet high in fiber helps with bowel movement.
Eating a diet low in carbohydrate helps control weight, as well as controlling type two diabetes

Starchy food contain more sugar than protein, hence the suggestion is to reduce our intake of this food group. The Public Health advice is to base our meals around bread, pasta and rice. However some experts have challenged this advice, arguing that food high in carbs raises blood sugar, and increases the risk of diabetes.

Every study shows that sugar damages our health, the official guidance recommends 25g or 6 teaspoons a day. The British Nutrition Foundation advice is to eat the right amount of carbs, brown Rice, whole grains, flour, fruits and vegetables as well as whole grain cereals. These are filling and can contribute to long term weight loss. Which is sustainable.
Bottom line is carbs is good for us. Bad carbs are those found in food such as white rice, flour, sweets, pastries and cakes, classed as high GI. These causes the blood sugar to go up quickly, while low GI carbs (brown rice), causes a slower rise in blood sugar.

Fat.
Fat have always had a bad reputation, however not all fats are bad, some are good.

Fats have incredible anti aging powers and makes food tasty. Eating the right fats in the right amounts is the key to getting the most out of fats.

Bad fats:
These are classed as trans fats and saturated fats. Trans fats are found in a variety of products like cakes, biscuits, cereals bars, and some ready made meals. Trans fats can clog up the arteries which reduces the flow of blood and oxgyen around the body. Blockade can result in ageing of the arteries with an increased risk of heart diseases and stroke.

Saturated fats.
These fats comes from animal source, and can be found in full fats milk, sausages, burgers, pies, butter, pastries, biscuits.
These type of fats can raise the cholesterol  in the blood which increases the risk of heart disease and stroke.

Good fats
Fats also comes from plant and fish, these are classed as good fats. They provide the essential fatty acid needed by the body. The two main types are Omaega -6 and Omega-3 oils.

Good fats keeps the skin hydrated
Needed to keep the brain Ellis active
Increases energy, lack of this fat may make you feel low and depressed

Sources; these fats are found in a variety of food such as
Olive oils, nuts, (almond and walnuts), sesame seeds, salmon, mackerel sardines , fresh tuna and a host of other food groups.

It is important to note that fats are high in calories, and should be eaten in moderation.

Moderation is the key here. While we may be told to avoid certain food groups, the bottom line is that  they are needed.

Conclusion
We need the major food groups simply because they have different functions in our body. Eat the right food groups, do not exclude any as your body will turn on its reserve for what it needs. The more you avoid a food group the more you crave it. Protein, carbs and fats are all good for you.
Excessive consumption of any of food group will lead to weight gain and other health issues.

Please leave a comment and let us know if you have found this useful.

Other interesting article:
Understanding weight loss and weight gain
Lose 5Kg in 9 days

Sources; Public Health Advice. NHS, The British Nutrition Foundation.

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