Carbohydrates
Carbohydrates are found in foods like bread, rice, potatoes, pasta, beans, fizzy drinks and biscuits. carbohydrates usually are found in one of three different forms: starches, sugars, or fibres. Each of these forms is made up of sugar molecules, starches and fibers consist of long chains of sugar modules.
Starches
Starches also know as complex carbohydrates can come in two different forms, either natural or refined. They are predominantly found in the following foods:
Natural starches:
- wholemeal flour
- wholemeal pasta
- whole grain cereals
- wholemeal breads
- wholemeal cereals
- root vegetables
- nuts
- oats
- parsnips
- potatoes
- brown rice
- beans
- chickpeas
- sweet corn
Refines starches:
- white flour
- white pasta
- white bread
- white rice
- cakes
- pastries
- pizzas
- biscuits
Sugars
Sugars are known as simple carbohydrates, they can also be found in natural and refined forms. Natural sugars are found predominantly in fruit and vegetables. Refined sugars can be found in:
- cakes
- chocolate
- jams
- biscuits
- pizzas
- prepared foods and sauces
- fizzy drinks
- pastries
- sweets
- chocolate bars
Fibers
When consumed the body all starches and sugars are broken down into single sugar molecules and then into glucose which can be used by the body as a source of energy. Fibers are different in that they cannot be broken down into single sugar molecules and so cannot be absorbed by the digestive system, they simply pass through the body undigested. although these fiber foods offer no nourishment the body they can benefit our health in many ways. Insoluble fibres are able to push food through the body which prevents constipation. Soluble fibers can bind to fats in the digestive system so they are not absorbed by the body, this reduces your calorie intake from fats as well as helping to lower your levels of bad cholesterol.
Which carbohydrates are best?
As a rule a healthy diet should consist of more natural starchy carbohydrates and fewer refined sugary carbohydrates, as natural starches take longer to be broken down by the digestive system they provide a slower and more sustained release of energy when compared to refined starchy and sugary carbohydrates which are broken down much faster which can cause blood sugar level peaks and lows.
How much carbohydrate do I need to eat?
currently the British nutrition foundation advises that you need to obtain approximately half of your energy from carbohydrates, with refined sugars making only 11% of your daily diet.
DEcarb reduces calorie absolution from carbohydrates by two thirds (66%) this includes both refined and natural unrefined carbohydrates.