Carbohydrates supply the body with the energy it needs to function. They are found almost exclusively in plant foods such as whole grains, fruits, vegetables and pulses (peas, beans, lentils, and chick peas).

Grains should be as varied as possible as wheat can be hard to digest.  Brown rice, millet, quinoa, barley and rye are useful alternatives.

Dairy products contain some carbohydrates in the form of lactose, or milk sugar. They are the main source of blood glucose, which is the major fuel for all the body's cells and the only source of energy for the brain.

Carbohydrates are divided into two main groups - complex or slow releasing; and refined - fast-releasing.

When complex carbohydrates are eaten, the fibre they contain slows down their absorption and release, thereby helping to balance blood-sugar levels. Both refined and complex carbohydrates are converted into glucose, which is then either used directly to provide energy, or is stored in the liver for future use.

The NACNE (National Advisory Council of Nutrition Education) Report recommended that an intake of 55% of daily calories should be in the form of carbohydrates, although this does vary from person to person.

When choosing carbohydrate-rich foods, select those which have been processed as little as possible. Refined foods contain fewer vitamins and minerals and tend to be higher in fats. They also require higher levels of certain vitamins and minerals for ther metabolism. 

Dietary fibre

Fibre is an important form of carbohydrate as, although only a small amount is actually digested, it is essential for several reasons. Firstly, it retains water, resulting in softer and bulkier stools that prevent constipation. It helps to prevent colon cancer by keeping the digestive tract clear; and it binds with cholesterol and certain toxic elements to remove them from the body.

03/06/2009