{"id":2256,"date":"2023-05-05T00:51:05","date_gmt":"2023-05-05T00:51:05","guid":{"rendered":"https:\/\/kangaroovalley.nsw.au\/valleyvoice\/?p=2256"},"modified":"2023-05-05T00:51:05","modified_gmt":"2023-05-05T00:51:05","slug":"carbs-good-or-bad","status":"publish","type":"post","link":"https:\/\/kangaroovalley.nsw.au\/valleyvoice\/2023\/05\/05\/carbs-good-or-bad\/","title":{"rendered":"Carbs \u2013 good or bad?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">It\u2019s 20 years since I last wrote an article about carbohydrates for the KV Voice. At that time, I referred to the popular sport of \u2018carb bashing\u2019. Sadly, nothing much has changed in that respect. However, I live in hope that more people are prepared to think about foods rather than concentrating on a particular nutrient. Context matters and that\u2019s particularly relevant to foods. Let\u2019s take a closer look.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Carbohydrates exist in two forms \u2013 sugars and starches. Sugars are mostly categorised as \u2018simple\u2019, with the common sugars found in foods consisting of one or two components. Starches are referred to as \u2018complex\u2019, with long chains of sugars arranged in different ways.<\/span><\/p>\n<p><b><i>Sugars<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">The common sugars found in foods are grouped as monosaccharides and disaccharides:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Monosaccharides include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glucose \u2013 also referred to as dextrose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fructose- sometimes called fruit sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Galactose \u2013 formed in the intestine when we digest the sugar in milk.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Disaccharides include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sucrose &#8211; made up of one molecule of glucose and one of fructose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maltose \u2013 comprising two molecules of glucose\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lactose \u2013 one molecule of glucose and one of galactose.<\/span><\/li>\n<\/ul>\n<p><b><i>Starches<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Starches are made up of long chains of simple sugars. These may be linked in different ways and such linkages influence how rapidly the starches are broken down by the digestive enzymes in the small intestine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Processing can change how rapidly starches are broken down to sugars. For example, if bread is made the traditional way with the dough being allowed to rise slowly, the enzymes in the small intestine take longer to break the starch down to its component sugars than occurs with the rapid dough method that is used in many packaged breads. The more rapid breakdown of starch in bread flour can cause problems for people with diabetes. A high content of dietary fibre found in grainy breads will also slow down this stage of the digestive process and may help reduce likely problems. The fact that the dietary fibre will then pass to the large intestine where it will help \u2018good\u2019 bacteria to multiply adds even more reason to choose wholegrain breads.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Starches can also change with cooking and cooling. For example, when potatoes are cooked and served hot, their starch is digested fairly quickly. If you leave the potato to cool down, the starch changes and when consumed it will take much longer to be broken down to glucose. The digestion of rice also changes if the rice is cooked by the absorption method rather than being boiled in lots of water and then drained. If rice is cooked, then cooled and used for fried rice, its carbohydrates are also broken down more slowly. Pasta cooked to the <\/span><i><span style=\"font-weight: 400;\">al dente<\/span><\/i><span style=\"font-weight: 400;\"> stage is also digested more slowly than if it\u2019s overcooked.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The starch that is broken down more slowly is called \u2018resistant starch\u2019. As well as leading to a slightly slower release of glucose in the small intestine, it increases healthy bacteria in the large intestine. CSIRO has developed a variety of barley with an increased content of this type of starch.<\/span><\/p>\n<p><b><i>Energy<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Under normal circumstances, the energy used for metabolism and for most types of physical activity comes from a mixture of glucose and fatty acids (from fat). Glucose is absorbed into the blood and delivered to cells throughout the body. A small amount is stored in the liver in the form of glycogen and can be rapidly released if the level of blood glucose falls. You may become aware of this process hours after the last meal when you feel the sensation of a hunger pang. (Note this is not the kind of \u2018hunger\u2019 you may experience when you smell hot chips or spot a tempting pastry.) After a few minutes, a genuine hunger-rumbling pang stops. This is because the body has released liver glycogen to restore the blood glucose level. That doesn\u2019t last long and, if you still haven\u2019t eaten, you may get a second pang. Once the small store of liver glycogen is used up, if you don\u2019t eat any food containing carbohydrate, the body can restore normal blood glucose by breaking down some protein, either from food or from lean muscle tissue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Larger quantities of glycogen are also stored in muscles and are available only for the muscle to use for physical activity. The more physical activity you do, the greater the store of glycogen in muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Insulin, a hormone produced by the pancreas, is needed when the body uses blood glucose for energy. Some \u2018low carb\u2019 enthusiasts regard insulin as something undesirable. In fact, it is entirely normal \u2013 and essential \u2013 within limits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re not about to engage in physical activity, a sudden influx of a large quantity of glucose from rapidly digested starches or sugars will result in the release of a high quantity of insulin. This then decreases the amount of fat being used in the body\u2019s fuel mix.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is unlikely to be a problem if you are engaging in plenty of physical activity, as the insulin will help the body use glucose for the energy needed. But if you are largely sedentary, and don\u2019t need that sudden influx of energy, a high insulin level will mean you burn less energy from the fat you are eating, or from your body\u2019s fat stores.<\/span><\/p>\n<p><b><i>Good or bad?<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">The upshot is that it\u2019s best to avoid too many rapidly digested sugars and starches. However, concluding that all \u2018carbs\u2019 are bad is not justified. Many foods that contain sugars and starches are also sources of dietary fibre \u2013 an essential part of a healthy diet. On the other hand, ultra-processed foods with little or no dietary fibre and high content of sugar or starch should play no more than a small role in any healthy diet. That list includes sugary drinks, pies, pastries, cakes, biscuits, sugary cereals, many desserts, and sweet or savoury snack foods.<\/span><\/p>\n<p><b><i>Take home message<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">The healthiest carbohydrate foods include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wholegrains \u2013 as in wholemeal or wholegrain breads, bulgur, freekah, farro, rolled oats, wholegrain barley, brown rice, teff, amaranth, buckwheat, millet or quinoa (not strictly a grain)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes, including lentils, chick peas, black beans, Lima beans, soy beans, broad beans\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruit, as fruit, not juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts of all kinds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds, including pepitas, sunflower, linseeds, sesame<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables of all kinds.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Milk and yoghurt are also highly nutritious foods that contain lactose, a sugar that is not a problem for those who continue to produce the enzyme lactase after childhood.<\/span><\/p>\n<p><b><i>Next month<\/i><\/b><span style=\"font-weight: 400;\">: I\u2019ll discuss the importance of the diet, especially wholegrains, legumes, fruit, nuts, seeds and vegetables in the maintenance of a healthy microbiome.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Dr Rosemary Stanton OAM<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s 20 years since I last wrote an article about carbohydrates for the KV Voice. At that time, I referred to the popular sport of \u2018carb bashing\u2019. Sadly, nothing much has changed in that respect. However, I live in hope that more people are prepared to think about foods rather than concentrating on a particular [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":395,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[10],"tags":[],"class_list":["post-2256","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food"],"acf":[],"distributor_meta":false,"distributor_terms":false,"distributor_media":false,"distributor_original_site_name":"Kangaroo Valley Voice","distributor_original_site_url":"https:\/\/kangaroovalley.nsw.au\/valleyvoice","push-errors":false,"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/kangaroovalley.nsw.au\/valleyvoice\/wp-json\/wp\/v2\/posts\/2256","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kangaroovalley.nsw.au\/valleyvoice\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kangaroovalley.nsw.au\/valleyvoice\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kangaroovalley.nsw.au\/valleyvoice\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/kangaroovalley.nsw.au\/valleyvoice\/wp-json\/wp\/v2\/comments?post=2256"}],"version-history":[{"count":1,"href":"https:\/\/kangaroovalley.nsw.au\/valleyvoice\/wp-json\/wp\/v2\/posts\/2256\/revisions"}],"predecessor-version":[{"id":2257,"href":"https:\/\/kangaroovalley.nsw.au\/valleyvoice\/wp-json\/wp\/v2\/posts\/2256\/revisions\/2257"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kangaroovalley.nsw.au\/valleyvoice\/wp-json\/wp\/v2\/media\/395"}],"wp:attachment":[{"href":"https:\/\/kangaroovalley.nsw.au\/valleyvoice\/wp-json\/wp\/v2\/media?parent=2256"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kangaroovalley.nsw.au\/valleyvoice\/wp-json\/wp\/v2\/categories?post=2256"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kangaroovalley.nsw.au\/valleyvoice\/wp-json\/wp\/v2\/tags?post=2256"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}