Carbs

Carbohydrates (carbs) are often found to be one of the most confusing food groups to understand. We often see numerous media platforms stating that carbohydrates are bad, or we should be following low carb diets, so we often are unsure of what to believe and not believe.

To start with, let’s look at what carbohydrates are. Carbohydrates can by split into two sections: simple carbs and complex carbs. There are more variations but for the purpose of this article and using it as a starting point, we will discuss these two for now.

Simple carbs can be identified alongside free / added sugars such as jam, fruit juices or sweets.

Complex carbs can be identified alongside starchy foods including bread, rice, potatoes and wholegrain produce.

Simple carbs can be broken down very quickly in our digestive system.

Complex carbs are broken down slowly in our digestive system.

Once broken down in the digestive system they are both turned into glucose.

Glucose will then be used as energy. Any glucose not required at that point will be moved via our blood, to the liver and skeletal muscles and stored for later use as a source of energy.

The human brain and central nervous system use carbohydrates as a primary energy source, so they need regular access to a source of energy or source of stored energy.

We need energy to do the basic of body movements. When we blink it takes energy. Carbohydrates provide a good source of this energy.

Therefore, government recommendations such as the Eatwell Guide include a good source of complex carbohydrates on a daily basis. They will give you a prolonged source of energy throughout the day depending on your daily activities.

If we don’t consume enough carbs in our diet, then our bodies can use fatty acids as energy to meet the demands required. This produces a by-product called ketones which can cause the acidity levels in our blood to rise. This is something we would want to avoid.

It is very rare that you will have low amounts of readily available carbohydrates if you use the Eatwell guide as a baseline for your daily food group consumption. Adjustments may be required if you were to follow a specific exercise programme.

Consuming regular amounts of complex carbs on a daily basis provides a good source of vitamins and minerals including fibre.

A good starting point is working out the total of carbohydrates you currently consume daily. Long periods of low carbohydrate consumption via our diet should not be recommended by any suitable exercise professional.