Decoding Carbohydrates

Carbohydrates are not to be blamed for the occurrence of Obesity - Let’s get the right perspective

Let us understand carbohydrates, its role in the body, what happens when it is consumed more or less and the right way of consuming carbohydrates

Many of you might have heard from various social media platforms and other forums about carbohydrates (carbs) and its relation in the occurrence of non-communicable disease (NCDs) especially obesity. But the reality is different, there are several other factors responsible for the occurrence of NCDs. With the available scientific evidence, it is to state that carbohydrates in general term are not the culprit causing NCDs. It is the form of carbohydrate which we are taking is of importance. There are several popular dietary recommendations in place that vary in nutritional composition, but all prioritize proteins and fats over carbs.

On the contrary, our ICMR dietary guidelines on Indian Foods prescribes balanced diet for every healthy individual.? Balanced diet is the one which provides required amount nutrients which the individual need. We all know that no single food can provide all the necessary nutrients that is required for the body and there is a need of a judicious mix of variety of foods in our daily diet which can provide the macro & micronutrients.

It is our paramount duty to follow and abide with the authentic information and the recommendations of the highest body established for the purpose and not to go with any invalidated shares /articles which has no sanctity.

Carbohydrates is one of the macro-nutrients that provide the primary energy source for the body. Carbohydrates are grouped as Simple & Complex in general terms.

Simple carbohydrates: ?Glucose, fructose and galactose Sucrose (table sugar) lactose (milk sugar) and Maltose are simple ones are utilized for energy, causing a rapid rise in blood sugar Foods that contains simple carbohydrates are chocolates, candies, carbonated beverages, corn syrup, ready to drink fruit juice, honey, table sugar etc.

Complex carbohydrates: Starches and dietary fibres are examples of complex carbohydrates Starches contain a large number of glucose molecules. Examples include roots & tubers, potatoes, rice and wheat.

Dietary fibre consists of non-starch polysaccharides commonly called as roughage. It provides sense of fullness and prolonged satiety. Dietary fibre has two main subtypes: soluble fibre and insoluble fibre

Soluble fibres dissolves in water. Examples are oats, guar gum, rye, barley, fleshy fruit, banana, figs, plums, apple, berries, carrot, broccoli, dried beans & legumes.

Insoluble fibre does not dissolve in water. Whole grain foods, wheat & corn brans, seeds, nuts, unripe banana and skin of kiwi, grape, tomato & potato are some of the examples.

These are long chain molecules and take longer to digest and have a more gradual effect on the increase in blood sugar.

The Current lifestyle and consumption of highly refined carbohydrate -dense food have a role to play in development of disease through appetite and satiety signalling disruption. The abusive consumption of refined, simple, and low-quality carbohydrates has a direct implication on the physical and mental pathophysiology and raise the level of glucose in blood. Intake of added sugars more than 25 g or 5 teaspoons per day are considered unfavourable. In addition, a high-sugar diet and the simple carbohydrates in the form of added sugar or in processed foods, sweets and refined foods are the concern and to be taken minimal, whereas inclusion of non-starchy vegetables, green leafy vegetables, fresh fruits, cereals & grains (minimally polished) and foods having dietary fibre can be taken liberally.

Another eye opener which we always search is whether rice or wheat is good. It is stated that there are no differences in Glycemic index*(GI) of wheat chapatti and rice based mixed meals with equivalent AvCHO (Available carbohydrate) content of the staple.

Rice and wheat are both cereals having a similar quotient of protein, fat and carbohydrates, it is the individual choice & preference in choosing the grains based on the consumption pattern over years, however the portion control is the key. Also, the matrix in which it is taken is important like, if it is taken in liquid form or in the form of porridge has different impact in the sugar level compared to the form such as Roti, Idli, Dosa, etc. Wheat has double the amount of dietary fibre compared to rice.

We also need to understand that both sugar and jaggery has high calorie, only difference is the jaggery has some minerals such as iron, magnesium, potassium etc. Honey contains little less calories per gram than white sugar but due to its viscosity a teaspoon of honey has equal or more calorie than the sugar in terms of glucose-raising properties honey has about the same effects on blood glucose as white sugar & jaggery.

Key Takeaways

You can read a detailed article on this topic on my blog site here.