Carbohydrates: Friend or Foe?
Carbohydrates play an important part of a healthy diet, but they often get a bad rap. Many people think of carbohydrates as unhealthy or fattening, however that isn’t accurate!
Carbohydrates provide the body with energy and nutrients. Like any macronutrient, some types of carbohydrates are more nutritious than others. Some can help us to feel full, while others break down quickly leading to increased hunger and cravings. The key is to find the right balance that works for you!
Carbohydrates: Simple, complex and fibre
Simple carbohydrates often contain added sugars and are found in sweets, pastries, table sugar, and sugary drinks. As they have a “simple” structure, they are digested quickly so our stomach empties faster. This provides rapid energy and can raise our blood sugar levels quickly. Although they don't need to be avoided completely, having frequent or larger quantities of simple carbohydrates can make weight loss more challenging.
Simple carbohydrates tend to have a lower nutritional value and often don't keep us full for long. Many foods that contain simple sugars also tend to be high in fat, making them calorie dense, meaning that adding just a small amount extra to your day can have a big impact on your overall calorie intake.
Complex carbohydrates are generally higher in fiber and nutrients and include whole grains, legumes, and starchy vegetables such as potatoes and corn. Their structure is more “complex” which takes longer to be digested.This can help us feel fuller for longer, which may in turn affect how much calories we consume. These can be helpful for many people to incorporate into their diet if they are wanting to lose weight, maintain weight loss or build more nutrients into their diet.
Fibre cannot be digested and absorbed by the body. It can be a helpful weight loss tool as it makes us feel fuller for longer. It provides bulk to the stool, helping digestion, blood sugar control and helps reduce LDL cholesterol.
How much carbohydrate do we need?
When it comes to portion sizes, carbohydrates typically make up 45-65% of your total calories. To put into context, if you are eating 1600 calories,that would be 180-260 grams of total carbs per day. Check out your analytics page on your patient portal to see how carbohydrates fit into your day!
A general guide is to fill around 1/4 of your plate with carbohydrates at meals. This isn’t a hard and fast rule. Some people find they do better with a higher carbohydrate diet and others prefer a lower carbohydrate approach. Consider what is most sustainable and enjoyable while meeting your goals.
Tips for making carbs part of a balanced meal or snack:
Adding protein and/or fats to your carbohydrate can help to increase the satiety of your meal, and reduce blood sugars after eating. For example:
- Add eggs or peanut butter to your morning toast
- Add yoghurt, nut butter, or protein powder to oatmeal
- Have a handful of nuts or piece of cheese with fruit
- Add meat or tofu or legumes to your spaghetti dish
Common Carbohydrate Foods in 1 cup
| Food | Calories | Carbs | Fibre |
|---|---|---|---|
| White Rice | 210 | 45g | 0.6g |
| Brown Rice | 218 | 44g | 3.5g |
| Oats | 145 | 27g | 4g |
| Quinoa | 222 | 39g | 5g |
| Potato | 163 | 37g | 3g |
| Sweet Potato | 112 | 26g | 3g |
| Corn | 132 | 30g | 4g |
| Whole Wheat Pasta | 174 | 37g | 6g |
| White Pasta | 171 | 36g | 2g |
| Couscous | 176 | 37g | 3g |
| Bananas | 105 | 27g | 3.1g |
| Apples | 95 | 25g | 4.4g |
| Oranges | 86 | 21g | 3.1g |
| Strawberries | 49 | 11g | 2g |
Summary
There is no need to fear carbs. For many of us eating a balanced diet includes both complex and simple carbohydrates! If you’d like to learn more about carbohydrates, speak to your CH dietitian. 🙂