The Carb Guide

The* Carb Guide



Carbohydrate foods are an important part of any healthy diet
"Carbohydrate" is a word hot on everyone's lips at the moment, and not usually in the friendliest sense. In fact, carbohydrates seem to be turning into the next evil scapegoat for everybody's extra pounds. But the idea that carbs are somehow "bad" for you is unscientific, unwise, and misleading. Carbohydrate foods in their more natural forms are a veryimportant part of a healthy diet. They provide energy, fiber, vitamins, minerals, protein and water, all of which are crucial for a fit and sound body.
Read this guide to find out more about carbohydrate and the roles it plays in the body. Learn how best to incorporate carbs in your diet , find out whether carbs really are fattening, and get clued up on "net carb" claims.





Oh sugar! What is carbohydrate?



In technical terms a carbohydrate is an organic compound made up of carbon, hydrogen and oxygen atoms. In food terms we find carbohydrates in many items such as cereals, grains, fruit, legumes, fruit juices, vegetables, milk, sugars, jam, honey, confectionery and soft drinks.
At a rudimentary level carbohydrates can be described as either simple or complex:

• Simple carbohydrates are the most basic of carbohydrates found in foods such as sugar, honey, jam, jelly, confectionery and soft drinks. These contain very little in the way of nutrients other than carbohydrate.
• Complex carbohydrates come from plants and are found in food such as grains, breads, cereals, vegetables, legumes and seeds. Unlike simple carbohydrates, these foods contain other essential nutrients such as vitamins, minerals and dietary fiber.

Technically speaking, however, carbohydrates are classified by the number of single sugar molecules they contain. All carbohydrates are made up of one or more basic sugar molecules binding together to form monosaccharides, disaccharides and polysaccharides.

Monosaccharides contain one sugar molecule. These are sugars in their most simple form. The most important monosaccharides are glucose, fructose, and galactose.
Glucose	Also known as dextrose or grape sugar. This is the major sugar in the blood and ultimately provides energy for all cells in the body. Glucose is produced in the body through the digestion of all types of carbohydrates. It is also present in some foods such as honey, some fruits and vegetables.
Fructose	Also known as fruit sugar or levulose. This is present in fruit and honey and in small amounts in vegetables.
Galactose	*This is formed during the digestion of milk sugar (lactose).

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Disaccharides contain two sugar molecules joined together. The most important disaccharides are sucrose, lactose, and maltose.
Sucrose	This is made up of glucose and fructose. It is found mainly in sugar cane and sugar beet. Small amounts of sucrose are found some fruits and vegetables such as peaches, apricots, pineapples, peas and sweet corn.
Lactose	This is made up of glucose and galactose. It is the sugar naturally present in milk.
Maltose	This is made up of two glucose molecules, and is found in malt and malted milk

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Polysaccharides can contain up to 10,000 glucose or sugar molecules linked together like a strand of pearls. The most important polysaccharides are starch and glycogen.*
Starch	This is found in legumes, grains and cereal products such as rice and wheat, and in vegetables, especially root vegetables such as potatoes.*
Glycogen	This is a form of carbohydrate stored in the liver and muscles; it is like a 'savings account' of carbohydrate for the body. Glycogen stored in the liver is used to replenish blood sugar levels, particularly between meals. Glycogen stored in the muscles is the most readily available source of glucose used for energy when exercising.

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* What is carbohydrate for?


The main function of carbohydrate is to supply the body with energy
The roles of carbohydrate in the body are numerous and their importance cannot be overstated. Carbohydrates are like building blocks for many of the body's crucial functions, including:

• Energy! The main function of carbohydrate is to supply the body with energy. Energy is necessary to keep us alive and active in body and mind. Carbohydrate is the most important source of energy for the body. Each gram of carbohydrate gives the body four calories of energy. Carbohydrate needs to be supplied regularly and at frequent intervals in order to meet the energy needs of the body. Insufficient stores of carbohydrate in the body results in low blood sugar levels, which can lead to poor concentration and tiredness.

• Protein-sparing effect. One of carbohydrate's most important jobs is to spare protein from its primary functions such as muscle, hormone, and enzyme building. Protein is considered an "expensive" form of body fuel because it has more important jobs to do than provide energy. However, if there is not enough carbohydrate in the diet, the body is forced to convert protein to glucose in order to supply energy. If this process of "protein burning" continues for too long the body eventually eats up muscle tissue along with body fat. Muscle helps with metabolism – we use our muscles for exercise and thereby to burn calories. It's also good to remember that protein is used more efficiently when eaten with carbohydrate. In other words, a sandwich with a lean meat filling is better than just eating lean meat on its own.

• Fat metabolism. Carbohydrate is necessary for fat metabolism. If there is insufficient carbohydrate in the diet, larger amounts of fats are used for energy than the body is equipped to handle. Although the use of fats for energy might sound like a good idea to those who want to lose weight, it results in ketosis. Ketosis disturbs the body's normal acid-base balance. This can lead to the loss of sodium & fluids, causing dehydration and sodium imbalance. The ketones produced by ketosis are actually toxic substances which can cause headaches, nausea, lightheadedness, and bad breath. Large amounts of ketones can lead to kidney damage; and to coma and death for people with untreated diabetes.

• Brain food. Carbohydrate is the primary and most preferred source of energy for almost all of the brain. Without adequate carbohydrate the body is forced into ketosis to feed the brain. Ketosis is sometimes claimed to help with rapid weight loss, but it has many negative side effects including problems with clarity of brain function.

• The central nervous system. Simple carbohydrate in the form of blood glucose is also the main source of energy for the central nervous system. It alone maintains the correct functioning of the nervous system.

• Red blood cells. Red blood cells can only use glucose and other simple carbohydrate forms for energy. Forms of energy from other nutrients cannot be used by red blood cells.

How much carbohydrate should I eat?



Carbohydrates are the body's main fuel source and should therefore make up the majority of your daily energy intake, mainly in the form of whole grains, vegetables, legumes and some fruit. Exactly how much carbohydrate you need depends on a number of factors, the most important being your daily calorie intake. A rough rule of thumb for carbohydrate intake is 10-13g of carbohydrate per 100 calories, which is equivalent to about 40-50% of total calories. Variations on this rule are shown in the table below. Other factors also influence your recommended carbohydrate intake, such as:

• Body weight. More specifically the amount of muscle. The greater your muscle mass, the more carbohydrate you need.
• Gender. Males generally require more carbohydrate because of their greater muscle mass.
• Training level. Elite athletes will have greater needs than a recreational athlete who goes to the gym three times a week. The more active you are, the more carbohydrate you will need.
• Type of sport. Endurance type sports, such as long distance running, require more carbohydrate than "short-energy burst"'sports, such as a 100 meter sprint. Any aerobic sport also requires substantial stores of carbohydrate.
• Diabetes. Although most people with diabetes can include a moderate amount of carbohydrate in their diet, individual health will affect particular dietary needs.
• Carbohydrate-sensitivity, grain allergies, digestive disorders. If you have any of these conditions, you may only be able to include a gradual and moderate amount of selective carbohydrates in your diet.

* You should discuss your recommended calorie and carbohydrate intake with your doctor or dietitian.

Daily Total Calories	Daily Total Carbohydrates	Percent of Carbohydrate Calories
1200 Cals	120g	40%
1500 Cals	170g	45%
2000 Cals	250g	50%
2500 Cals	345g	55%
3000 Cals	450g	60%

From The Doctor's Pocket Calorie, Fat and Carbohydrate Counter, 2004 Edition, page 20.


Are carbohydrates fattening?



There is so much confusion over the issue of whether or not carbohydrates are fattening. Some people say not to eat pasta, bread or potatoes because they are fattening, but then others say that you should eat more carbohydrates because they are good for you. The truth is that carbohydrates are an essential part of any diet. However, too much of anything, including carbohydrates, can be fattening. It is best to develop a good understanding of how many carbohydrates you need so as to be sure you don't eat too many or too few. Here are some points to keep in mind when considering the relationship between carbohydrates and weight loss:

• No carbs means no real weight loss. When you don't eat carbohydrates you break down muscle tissue along with body fat. If you lose weight as a result of this, you also lose your muscle. When you start putting carbohydrates back into your diet you quickly gain the weight back.
• Food is a complex mixture of many nutrients, so it is impossible to say that just one type of food is fattening. The nutrients which provide energy are carbohydrates, fats, proteins and alcohol, and most foods contain all of them. This energy is measured in calories or kilojoules. **

Energy Values Per Gram of Food	*	*
Carbohydrate	4 Calories	17 Kilojoules
Protein	4 Calories	16 Kilojoules
Fat/Oil	9 Calories	37 Kilojoules
Alcohol	7 Calories	28 Kilojoules

As indicated by the chart, different nutrients contribute a different amount of calories. Fats provide twice as many calories as carbohydrates.

• We usually eat carbohydrates and fat together. For example, a Spaghetti Bolognese meal has a sauce made with oil and minced meat that is topped with cheese. These ingredients contain a lot of fat and therefore contribute many calories. Pasta alone contains very little fat and is mainly carbohydrate, which contributes fewer calories. This pasta meal is fattening more because of the sauce than the pasta.

• Too much of anything is fattening! If you eat too much of anything, it's going to add excess weight. As a recent WHO report points out: "It is important to state that excess energy (calories) in any form will promote body fat accumulation and that excess consumption of low fat foods, while not as obesity-producing as excess consumption of high fat foods, will lead to obesity if energy expenditure (exercise) is not increased." When more carbohydrate is eaten than is good for the body, most of it is stored in the liver and muscles as glycogen; the remainder is stored as fat.

• Carbohydrate is more filling than fat. The fiber content of most carbohydrates swells in the digestive system which makes us feel full faster than with other foods.Also, the conversion of dietary fat to body fat requires very little energy compared to carbohydrate conversion; in fact, only 3% of energy intake is required in this process. Compared to carbohydrates, it can be easy to eat too much fat because these foods are generally low in dietary fiber and therefore take more to fill us.

Which carbohydrates are better for me?



When considering what carbohydrate foods to include in*your diet it's best to think in term*of refined and unrefined carbs.*
Those from the unrefined group make better choices. Unrefined carbohydrates*provide your body with energy for a longer period of time. They also keep your blood sugar levels even and provide fiber for your digestive system. Foods high in fiber fill you up quickly and are generally harder to overeat.*
Good sources of unrefined carbohydrates include whole-grain bread, brown rice, beans, vegetables, nuts and seeds.
Refined carbohydrates provide short bursts of energy to your body. They may cause your blood sugar levels to spike and then drop, leaving you feeling hungry again a short time after eating. It can be easy to eat too many refined carbohydrates.
Examples of refined carbohydrate foods include*candy, cookies, and soft drinks.
So don't cut carbohydrates from your diet, but do choose wisely and stick to complex carbohydrates whenever possible. And*as with*all foods, watch your portion size!