In defence of carbs: why the good ones deserve a place in your diet
Vital for energy and a valuable source of fibre, complex carbohydrates deserve a place on our plates, says Nicola Graimes, who mounts a rather delicious defence
The more I learn about carbs, the more I want to stand up for them. For those who dismiss carbs as surplus to dietary requirements, it’s worth considering that this group of foods provides numerous health benefits. They are our body’s main – and preferred – source of energy. They are broken down into glucose in the body, which helps to fuel every cell as well as the brain, heart and nervous system. When glucose levels decrease, mental and physical performance can drop too, leaving us feeling tired and fuzzy-headed.
But of course, not all carbohydrates are created equal. There are two main types – simple and complex. Simple carbohydrates are essentially sugars, which are broken down quickly leading to unstable blood sugar levels, and are best avoided. Complex carbohydrates are made up of plant-based starches and fibre. These provide a steady release of energy depending on how close the food is to its natural, unprocessed state. Generally, the less processed the food, the slower the release of energy and the higher its nutritional value.
In the complex camp are wholegrains, pulses (peas, beans and lentils), fruit, vegetables and nuts and seeds. For some dietitians, labelling foods simple or complex is too simplistic, hence the use of the glycaemic index (GI). This ranks foods from 0 to 100 to measure how quickly a food turns to glucose in the blood (pure glucose is rated 100). White bread, sugar and fruit juice have a high GI, while brown rice, beans and lentils have a low GI.
There are, however, factors that can influence a food’s GI. Serving a carb with protein or fat – a baked potato with beans and cheese, for instance – will reduce the overall GI. That’s because both protein and fat slow down the digestion and absorption of carbohydrates and produce a smaller rise in blood sugar levels than if the potato was eaten on its own. Similarly, foods that are high in fibre do not cause a large spike in blood sugar levels.
In these recipes I make use of whole, unrefined carbohydrates – think pulses, wholegrains, nuts, seeds, fruit and vegetables – combined with predominantly plant-based protein and good fats. Meat and fish feature in small, sustainable amounts. Eating the right carbs in the right amounts can contribute to the long term health of body and mind – and the pleasure of great, tasty food.
It’s time to change how we look at carbohydrates and revive our enjoyment of this valuable food group.