Let's Start With What Are Carbs?

Simple Carbohydrates:

Think sugar! Including glucose and fructose (found in fruit/veg), sucrose (table sugar) and lactose (milk sugar).

Complex (Starchy) Carbohydrates:

These consist of starches and fibre, found in foods like rice, pasta, grains like oats, legumes, and in starchy vegetables like potatoes. 

Fibre:

Yep, who knew! Fibre is a type of carbohydrate. 

Why Does The Body Need Carbs?

Carbohydrates are the body's primary energy source, especially for the brain and muscles. Excess glucose is stored in the liver and muscles as glycogen ready for future energy needs.

Daily Recommended Intake

Dietary guidelines typically recommend that about 45-65% of your daily caloric intake should come from carbohydrates. During the weight loss phase, around 40% is a comfortable percentage.

What Are Healthy Carbs? 

These are complex carbohydrates found in whole grains, fruits, vegetables, and legumes, providing sustained energy release and essential nutrients.

What Are Unhealthy Carbs?

These are simple sugars and refined carbohydrates, like those found in sugary snacks and processed foods, which can lead to rapid spikes in blood sugar that cause inflammation and can lead to chronic illness including insulin resistance, pre-diabetes, Type II diabetes and cancer.

What is GI - Glycemic Index?

This scale measures how quickly carbohydrates in foods raise blood sugar levels. Low-GI foods, such as whole grains, release sugar more slowly, while high-GI foods, like sugary drinks, lead to the quicker spikes and crashes we want to avoid.

Excessive Consumption + The Impact On Your Health

Carbohydrates are an important part of a balanced diet, but the quality and quantity matter. Excessive consumption of refined sugars and simple carbohydrates can contribute to weight gain, obesity and various health issues. They also feed unhealthy gut bacteria, helping them thrive, which can lead to poor blood fat and glucose control, that impacts our metabolism, as well as contributing to poor mental and other health issues.

It's essential to choose a variety of carbohydrates, prioritise complex and whole-grain sources, and maintain a balanced diet to support overall health and energy needs.