Macronutrient Series pt 1: Carbohydrates

In a world that is full of diet plans and the go-to quick fixes that make you shed weight fast, it is no wonder why so many people tend to yo-yo when it comes to their diet and struggle in maintaining results. I am by no means saying that none of these go-to diet plans don’t work, some people have had amazing transformations with them and are successful in maintaining their results. I am purposely writing this series about macronutrients to help those of you who might find it difficult in understanding what macronutrients are and why we need them in our diets. The main 3 macronutrient groups which I’m going to discuss are, carbohydrates, protein and fats. All of which are essential in maintaining healthy, normal bodily functions and provide us with the energy and nutrients our bodies need. Making the right choices when it comes to macronutrients is vital for our health and can (if eaten in the right quantities and calorie intake is monitored) help aid fat loss and help to reduce the risks of developing diseases linked to obesity.

Carbohydrates

Carbohydrates are often seen as the enemy and many people fear having any form of carbs such as bread or pasta in their diets. I firstly want to reassure you that carbohydrates are NOT bad for you and they actually provide us with many health benefits. What’s important is that you are aware of the type of carbohydrates you are having in your diet and how much. There are two types of carbohydrates found in the diet: simple carbs (also known as sugars) and complex carbs (also known as starch) both of which are different, not just in terms of nutritional value but also in the way the body breaks them down and how the body absorbs them. The benefits of having carbohydrates in the diet is that they provide us with energy when performing daily tasks, and they are also the only fuel source for our brain! Not only this, carbs which are higher in fibre, will help to promote digestive health and can even lower the risks of heart disease and diabetes.

When we consume carbohydrates, it is digested and broken down into glucose (sugar) before entering the blood stream. When blood sugar levels rise after you eat, this causes the pancreas to release insulin which is a hormone that lowers our blood glucose levels and allows the body's cells to use this glucose for energy or storage. When excess glucose isn't needed and the body has a sufficient amount, the excess glucose is then stored in the liver and muscles where it provides the body with a readily available source of energy if blood sugar levels decrease. This stored glucose in the muscles and liver is known as glycogen. The glycogen which is stored in our muscles can then be later used when we exercise and is the body's preferred fuel source. The stored glycogen in the liver can also be used as fuel when exercising along with the glucose which is contained in the bloodstream. In circumstances in which you have all of the glucose your body needs and your glycogen stores are full, your body can convert excess carbohydrates into triglyceride molecules and store them as fat.

Simple Carbohydrates

Simple carbohydrates are the carbs that people need to watch out for as you will find that these types of carbs will be responsible for weight gain if eaten in excess. Foods such as fizzy drinks, concentrated fruit juices, table sugar, syrups and processed foods are classed as simple carbohydrates and contain added sugars and provide no nutritional value. These types of simple carbs are responsible for increasing blood sugar levels at a faster rate, also know as a 'spike' and can create a quick boost of energy. This can lead to your energy levels then depleting just as fast because they are not considered as a long-lasting energy source and so are not the best type of carbs to consume regularly. Not only that, most simple carbs found in processed foods, and foods with added sugar, will be higher in calories which will ultimately lead to weight gain and can increase the risks of developing diseases associated with obesity.

Complex Carbohydrates

In order for us to sustain our energy levels efficiently throughout the day, we need to opt for more complex carbohydrates in our diets. Complex carbs take longer to break down and digest which is why they are more beneficial than simple carbs. Foods with complex carbohydrates also contain much more nutritional value and contain much needed dietary fibre, vitamins and minerals. Foods such as wholegrains, whole-wheat pasta, fruits and vegetables, legumes, nuts and oats are all considered as complex carbs and will help sustain our energy levels more efficiently throughout the day. By consuming more complex carbs, this will also help to improve digestion due to the higher levels of fibre found in these types of foods. In addition to this, these healthier carbohydrates also help to promote fat loss due to the fact they take longer to digest so you will feel fuller for longer which reduces the urge to snack throughout the day.