Body fuel: No need to cut carbs to stay healthy

Carbohydrates are a macronutrient found in many common foods. Plant-based foods such as grains and pulses (daals and legumes) are rich in carbohydrates. Commercially prepared,packed and processed foods may have added sugar or starch,which are forms of carbohydrates. Carbohydrate in its simplest form is sugar or glucose,while in its complex form,it is found as starch. Fibre is also a form of indigestible carbohydrate.

Common sources of naturally-occurring carbohydrates include fruits,vegetables,dairy,grains,legumes,sugars,honey and jaggery,among others.

Carbohydrates have numerous health benefits and have an important role to play in our diets. They provide energy,protect us against diseases and aid weight control. The body uses carbohydrates as its main fuel. Sugars and starches are broken down into simple sugars during digestion,and are then absorbed in the bloodstream. Some of this is used as fuel for activity and the excess is converted to fat.

Dietary fibre from whole grains,fruits and vegetables helps prevent digestive problems,weight problems,type 2 diabetes,heart disease and cancer.

Carbohydrates increase blood sugar and can be classified on the basis of their effect on blood sugar. This is measured in a frequently-used term called ‘glycemic index’. The glycemic index classifies carbohydrate-containing foods according to their potential to raise your blood sugar level.

Whole grains,legumes,vegetables,fruit,low-fat dairy products,nuts and seeds raise blood sugar slowly and have a low glycemic index. Weight-loss diets based on the glycemic index typically restrict foods with a relatively-high glycemic index,such as rice,wheat flour,potatoes and corn. Either limit the portion of these foods,or combine them with low glycemic foods and fibre.

Low glycemic carbohydrates help you lose weight and keep you feeling full for longer periods of time.

In addition,the amount of carbohydrates consumed is also important. According to recommendations,carbohydrates make up 45 to 60 per cent of the total daily calories.

So choose your carbohydrates wisely. Go for whole grains,like barley,oats,brown rice,legumes,daals,soybean,fruits,vegetables,low fat dairy,nuts and seeds. Limit foods with added sugar and refined grains,fruit juices,sweetened drinks,desserts and candy.

Ishi Khosla is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being,one should integrate physical,mental and spiritual health. According to her: “To be healthy should be the ultimate goal for all.”