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The Facts about Carbohydrates

Carbohydrates

Carbohydrates are the body's main source of energy, fuelling everything from your muscles to your brain. They come in two types: simple and complex. Both are used by your body for energy, but complex carbohydrates such as whole grain products are usually more nutritious.

Simple carbs are sugars that are rapidly absorbed into the bloodstream, causing a quick but short-term energy burst. They're often referred to as "empty calories" because they usually don't provide any vitamins, minerals or fibre. Examples include table sugar, honey, jam, syrup and candies.

Complex carbs are starchy foods that are absorbed more slowly into the bloodstream than sugars, resulting in a more gradual and longer lasting increase in your blood sugars and your body's energy levels. These foods tend to provide more vitamins, minerals and fibre than simple sugars. Examples include whole grains and legumes.

Fibre

Fibre is the part of any plant-based food that your body can't digest - yet it is one of the most important things you can eat to keep you digestive tract running smoothly.

There are two kinds of fibre - soluble and insoluble - and they both have important functions within your body. It's a good idea to eat a combination of both every day, to get the best results on a regular basis.

Soluble fibres slow the rate at which your body absorbs food, and so they're important for helping to regulate your blood sugar level. (Good news for anyone with diabetes.) Examples of foods rich in soluble fibre include legumes, barley, fruits such as apples and oranges, and vegetables like carrots and leafy greens.

Insoluble fibres pass through your intestines almost completely intact, absorbing water along the way. This helps remove waste products from your body more quickly, reducing constipation. Examples of foods rich in insoluble fibre include whole grains, wild rice, corn, wheat bran, oat bran, fruits like pears and strawberries, and vegetables like broccoli and the skins of potatoes.

Sugar

Sugar (also known as "simple carbohydrates") comes in two forms:

• Naturally occurring sugars that include lactose (sugar in milk) and fructose (sugar in fruit and honey).
• Added sugars which include sucrose, otherwise known as table sugar.

During digestion, sugars and starches are broken down and absorbed into the bloodstream to be used by your body's cells for energy. Even though your body uses both kinds of sugar the same way, foods that contain naturally occurring sugars (like apples and bran cereals) also tend to supply valuable nutrients like vitamins, minerals and fibre. Added sugar has no other nutritional value apart from supplying energy (or calories) so we need to choose wisely when it comes to eating foods rich in added sugar.

The key is balance. For most of us, enjoying the occasional sweet treat as part of an overall diet that's nutritious and healthy isn't anything to worry about.

The Nutrition Facts Table on a product will list the amount of sugar from all sources (both naturally occurring and added). The ingredient list will tell you if sugars have been added - look for ingredients like corn syrup, dextrose, glucose, malt syrup, invert sugar or concentrated fruit juice.

Dietary recommendations

Most health professionals recommend getting 50% to 60% of your total calories from carbohydrates. This works out to about 200 to 300 g a day.

The recommended fibre intake is 25 g a day, however most Canadians are only getting 14 g of fibre a day.

Individuals with diabetes, hypoglycemia, high triglycerides or other health problems may benefit from lower carbohydrate intakes. Consult with your doctor or dietitian to determine your individual needs.

Good tips for eating carbohydrates

• When buying bread, ensure that the label lists "whole wheat" or "cracked wheat" as the first ingredient.
• Choose whole grain versions of breads, rice and pastas over plain white varieties.
• Choose bran or whole grain cereals with at least 2.5 g fibre and no more than 3 g fat in each serving.
• When cooking, add legumes to soups, casseroles and salads.
• Stir fresh fruit into yogourt.
• Substitute at least 25% of the white flour in baking with whole wheat flour, oat bran or wheat bran.
• Eat at least 5 servings of fruit and vegetables every day - and remember to eat the skin on apples, pears and potatoes.

Dietary sources:
Source: USDA National Nutrient Database

References:
Health Canada: Nutrition Labelling
Canada Food Inspection Agency: Health Related Claims
USDA Nutrient Data Laboratory

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