Expert Advice submitted by:
Body and Mind Ladies Only Fitness Centre
"This week we're going to look at carbohydrates and why they are a crucial part of a healthy balanced diet.
Carbohydrates are an ideal source of energy for the body. This is because they can be converted more readily into glucose, the form of sugar that's transported and used by the body, than proteins or fats.
Even so, a diet too high in carbohydrates can upset the delicate balance of your body's blood sugar level, resulting in fluctuations in energy and mood that leave you feeling irritated and tired.
It is better to balance your intake of carbohydrates with protein, a little fat and fibre.
Do carbohydrates make you fat?
Eating too much will lead to weight gain, regardless of what foods you get your energy from. Yet while low carbohydrate diets have had much publicity, gram for gram carbohydrates contain less calories than fat, protein and alcohol:
• One gram of carbohydrate contains 3.75 calories.
• One gram of protein contains four calories.
• One gram of fat contains nine calories.
• One gram of alcohol contains seven calories.
• Sugar and starch are found in both healthy and 'unhealthy' foods, so the type of carbohydrates you eat is important for your wellbeing.
• Many foods high in sugar (cakes, pastries, chocolate) are also high in fat or prepared with fat (chips, roast potatoes, sandwiches).
• Starchy foods such as wholegrain bread, pasta are rich in fibre, which is essential for digestive health and helps control appetite so you don't feel hungry.
Tips for healthy living
• Your daily diet should be a balance of carbohydrate and protein. As a guide your plate should contain twice as many carbohydrates as protein.
• Base each of your meals on a complex carbohydrate such as potato, wholemeal bread or brown rice, and include vegetables. Finish the meal with fruit, and this should ensure you get a balance of complex and simple carbohydrates.
• Use high fibre wholegrain cereals as part of your breakfast and use wholemeal bread for your toast.
• For lunch, choose lean protein such as fish or chicken with only a small amount of carbohydrate to get you through the afternoon.
• Large carbohydrate meals will make you slow and sleepy so save your big pasta meal for the evening.
• Cut down on the amount of refined white flour products in your diet such as white bread, pizza and white pasta and rice. The refining process produces simple carbohydrates and many vitamins and minerals are lost.
• Fruit is naturally high in sugar, which means so are fruit juices and smoothies. In liquid form these sugars can damage your teeth, but these drinks count towards your five a day and contain fibre, vitamins and minerals. To avoid tooth decay, it's best to drink them with a meal."
If you would like more information on carbohydrates please e-mail Bodyandmindladiesgym@manx.net or click here.
