
⭐CARBOHYDRATES⭐
1 gram of carbohydrates = 4 kcals of energy.
50-60% of your daily energy. (Calories)
▪️ To provide the body and brian with energy
There are 3 different types of carbohydrates found in food: sugar, starch and fibre.
Carbohydrates are broken down into sugar (glucose) when digested. Carbs are not inherently bad for us. On the contrary they are our bodies preferred source of energy.
Remember that food (any food) equals calories. Pasta, bread, sandwiches, cake, desserts biscuits dairy, sweets fizzy drinks, alcohol......I could go on🤣.
⭐ Simple vs Complex Carbs⭐
⚪SIMPLE (sugar)
▪️Sugar
▪️Fruit
▪️Sweets
▪️Honey
▪️Energy drinks
▪️Soft drinks
⚪COMPLEX (starches & fibres)
▪️Wheat, bread, pasta
▪️Oats
▪️Corn, barley
▪️Rice
▪️ Potatoes
▪️Beans, lentils
▪️chickpeas
▪️Vegetables
⚪MIX OF BOTH
▪️ Biscuits
▪️ Cakes
▪️ Sugary breakfast cereals
▪️starchy fruit ~ bananas
▪️ Pasties
⭐Glycaemic Index (GI)
Ranking of carbohydrates food in relation to the immediate effects on blood sugar levels
▪️High ~ >70
▪️Medium ~ 55-69
▪️Low ~ <55
⭐Glycaemic Load (GL)
Ranking system for carbohydrates content in food portions based on their glycaemic index and the portion size.
▪️High ~ >70
▪️Medium ~ 11-19
▪️Low ~ <10
You can find more information on GI & GL on the NHS website.
⭐Should you cut out carbs⭐
While we can survive without sugar, it would be difficult to eliminate carbohydrates entirely from your diet.
Carbohydrates are the body's main source of energy. In their absence, your body will use protein and fat for energy.
Significantly reducing carbohydrates from your diet in the long term could mean you do not get enough nutrients, potentially leading to health problems
When you're low on glucose, the body breaks down stored fat to convert it into energy. This process causes a build-up of ketones in the blood, resulting in ketosis.
This can cause headaches, weakness, feeling sick, dehydration, dizziness and irritability.
Try to limit the amount of sugary foods you eat and instead include healthier sources of carbohydrate in your diet, such as wholegrains, potatoes, vegetables and fruit.
I could go on and on 🤣. If you would like anymore specific info on carbohydrates drop me an email.
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