What do Carbohydrates do for you?

Weight gain is caused by consuming too many kilojoules (or calories) whether they are from carbohydrate, protein or fat. A diet high in fruits and vegetables , whole grains, legumes and low-fat dairy products, and moderate in fat and calories, will result in the greatest chance of weight loss and maintenance. Such a diet also assists in fullness and can reduce the risk of chronic diseases.

At this point it is important to clarify that, low carbohydrate diets cause weight loss because they restrict kilojoules or energy. This basically starves the body of the nutrients it needs and causes major metabolic disturbances to the body. There is nothing special about the proportions of protein to carbohydrate - there are just fewer kilojoules consumed in these diets, which causes the weight loss.

Sugars such as fructose, gelatos, lactose, maltose and sucrose are simple carbs. Processed sugars like those found in table sugar, candy and carbonated beverages are often referred to as empty calories. This is because any vitamins and nutrients they once contained have been stripped in processing. These empty calories can lead to weight gain.

Simple sugars are not a bad thing if you get them from the most naturally occurring sources. Fruit, vegetables and milk products all contain simple carbs that are full of nutrients you need and will provide an excellent source of energy.

Complex carbs are generally referred to as starchy foods. Since complex sugars are more complex in structure they take longer to digest that simple carbs. Complex carbs also tend to contain more fiber than simple carbs. You find complex sugars in foods such as bread, beans, cereals, rice and legumes.

You should eat more complex carbs than simple carbs. Even though some simple carbohydrates are needed in your diet, most of your carbs should come from complex food sources. Complex carbs have more vitamins, fiber and minerals that you need. When selecting carbs for your diet think complex and least processed, which include whole-wheat products, whole grain cereals, brown rice and baked potatoes. For your needed simple carbs choose foods such as fresh fruits and vegetables, milk, and milk products such as low fat yogurt.

Carbohydrates should not be treated as your enemy as some diet gurus would have you think. You need the carbohydrates to fuel and energize your body and brain. Without the right carbs in your diet you will be left feeling weak, tired, sluggish and light headed. Get the right carbohydrates from the right sources and your body and mind will be properly fuelled.

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