ALL ABOUT CARBOHYDRATES

Q. Does Eating Carbs Cause Weight Gain?

The answer is: No. Carbs do NOT make us overweight.

Carbohydrates are an important part of any health diet. Eaten regularly, carbs do NOT lead to weight gain, unless (like any food group) they are eaten to excess. After all, eating too much of anything and not burning it off through physical activity will lead to weight gain. That said, weight for weight, carbs provide fewer calories than fat or alcohol. It's also what you add to the carbohydrates that bump up the calories. For example, the margarine or butter we put on the bread and the cream or cheese sauces we add to pasta. So if you need to lose weight, cut down on these added fats, NOT the carbs.

Official Dietary Guidelines for Carbs

According to US Government Diet Guidelines, the World Health Organization and the World Cancer Research Fund, we should consume about 50-55 percent of our calories from carbohydrates.

Carbohydrates

Carbohydrates are essential to give us energy. They come in two forms:

1. Starches (also called complex carbohydrates) - such as

cereals, pulses and potatoes.

2. Sugars found in fruit and vegetables (good carbs), and foods

such as sweets, soft drinks and cakes.

Note: Carbohydrate sugars in manufactured foods are

refined sugars and should be limited. They contain far less

fiber, nutrition and water than natural carb sugars in fruits

and vegetables.

Sources of Good Dietary Carbohydrates

The following foods are all good sources of starches, but choose wholegrain, whole wheat, whole meal, brown or high fiber varieties whenever possible. These "whole" type of carbs still contain the whole grain, including the bran and the germ, so they're higher in fiber and will keep you feeling fuller for longer - great if you're trying to lose weight and hate feeling hungry. Examples include wholegrain rice, whole meal bread, porridge oats, and whole wheat pasta.

Bread

Breakfast cereals

Oats

Pasta

Noodles

Rice

Potatoes

Sweet potatoes

Beans

Lentils

Carbohydrates and Fiber

Carbohydrate-rich foods like whole wheat bread, pasta and rice, pulses and some fruits are particularly rich in fiber, which helps to prevent constipation. The fiber in fruit, vegetables and pulses, can also help reduce blood cholesterol levels.

Carbohydrates in Fruit and Vegetables

Many (not all) carbs in fruit and vegetables are classed as sugars, but these are unrefined sugars and are quite different from the non-nutritious carb sugars found in manufactured, processed food. Fresh fruit and vegetables contain vital phyto-chemicals and other micro-nutrients that help protect us against serious diseases like heart disease and cancer. Aim to eat at least five portions of fruit and vegetables a day.

Carbohydrates to Avoid in Your Diet - The Bad Guys!

Unhealthy carbohydrates are the refined sugar carbs, found in foods like: cookies, sweets, cakes, carbonated soft drinks, ice-cream and syrups. The most refined of all sugars is table or icing sugar. Healthwise, we don't need to eat any of these refined carbohydrate foods.

How to Choose Better Carbohydrates in Your Diet

To beat hunger pangs, lose weight and stay healthy, try these healthy carb tips:

Substitute bran flakes for frosted flakes

Substitute whole wheat bread for regular white bread

Substitute rice cakes for cereal/granola bar

Substitute wholegrain/whole wheat baguette for French bread

Substitute whole wheat pasta for regular pasta

Substitute brown rice for regular white rice

Add wheatgerm and oats to your cereal

Add chopped fruit to your cereal, salads and stews

Serve beans, lentils and extra vegetables with your main meal