To carb or not to carb?

24th May 2022 - by Bel Payne

Sugars are carbohydrates that provide energy to the body's cells and tissues. The body converts carbohydrates into glucose so it can be readily used. Carbohydrates can come in the form of grains, vegetables, fruits, dairy and beans as well as processed foods including breads, pastas, soft drinks, packaged foods, sauces and condiments and other refine and processed foods. Regardless of what name they are given – sugar is sugar and when consumed in excess can have serious impacts on the body's functioning and development and do significant long term damage.

There are three main types of carbohydrates – sugars, starches and fibres. Sugars, also called simple carbohydrates are simple structures that can be easily broken down by the body. They are usually found in fruits and vegetables and almost all processed or refined foods to increase the flavour, improve texture and to bulk out the food.

Starches have a more complex structure and the take the body longer to process. They include bread, pasta, potatoes, rice, corn, legumes and grains. Starches are broken down by the body, using digestive enzymes, into glucose which is used a fuel by your body's cells.

Fibres are complex carbohydrates that are either soluble or insoluble. To maintain health and regularity, the body need both types of fibre, insoluble fibre comes from wheat bran, vegetables and whole grains whereable soluble fibre comes from oats, psyllium, barley, peas, citrus fruits, carrots and apples. Due to the complex structure of fibre, the digestion process is slowed, helping the body to maintain blood sugar levels. Insoluble fibres are not broken down by digestive enzymes and are passed through the digestive tract to fuel and provide energy to the bacteria and other microflora in the gastrointestinal tract. Soluble fibre on the other hand dissolves in water and helps to normalise bowel movements by drawing water into the large intestine.

Your body needs carbohydrates to function effectively and it needs more starches and fibres than it does simple sugars; however, simple carbohydrates do play an important role in some situations. Fruits are high in simple sugars and will release energy faster than foods such as oats or cereals; however, fruits also contain essential vitamins and minerals required for effective functioning of the body.

When you consume excess sugars on a regular basis, regardless of the type, your blood pressure increases and you have increased inflammation, which can both lead to heart disease. The body also stores sugar in the liver so it can be used at a time in which the body may need it; however, in excess sugar is converted to fat in a process called lipogenesis and is stored in the liver and other tissues around the body. Too much stored sugar can lead to liver disease and a plethora of other disease that can severely impact health long term.

Type 2 diabetes is a common condition in which the body becomes resistant to normal effects of insulin. Although type 2 diabetes has some genetic predispositions, it is often associated with modifiable lifestyle habits such as eating and physical activity. Through years of overconsumption of sugar, the pancreas starts to become insulin resistant. As a result of the amount of glucose in the body, the pancreas tries to produce greater amounts of insulin to attempt to manage blood glucose; however, this causes cell loss in insulin-producing cells which results in ineffective uptake of glucose from blood sugar.

It sounds totally cliché, but a healthy balanced diet with minimal simple sugars, that does not exceed daily energy expenditure, is the most effective way to maintain long term health.

Carbohydrates fuel the body with an energy source to keep them running effectively; however, choosing the right balance of carbohydrates, fats and proteins is essential to maintaining overall health.

Have the best day!

- Love Bel x