What carbohydrates do for our body
Carbohydrates are broken down in the body and as a result they release energy molecules. These energy molecules are used by body organs to perform their functions. Carbohydrates are especially important for brain function. Carbohydrates are also needed for muscle movement and keeping our digestive system healthy.
Which foods contain carbohydrates?
Carbohydrates are mostly found in fruit, grain products, dairy products, sugars, vegetables, and legumes. Ever wonder how plant foods give us energy?
- Plants make glucose (a type of carbohydrate) through a process called photosynthesis. This is where plants absorb sunlight and use it to make energy. The glucose produced is stored in the plant and help it grow.
- Eating plants means that we are also eating the glucose they store. When the glucose enters our body, it is broken down into energy.
Types of carbohydrates
There are two types of carbohydrates:
- Simple carbohydrates (sugars) are found in foods such as milk, fruit, sugar, candy and honey.
- Complex carbohydrates (starch and fibre) are found in grains, vegetables and legumes (e.g., beans, peas).
Some complex carbohydrates are better than others.
- Unprocessed grains such as brown rice, whole wheat flour and barley contain fibre, vitamins and minerals. Foods made from these grains, such as whole grain pasta, provide more nutrients per serving.
- Refined or processed grains, such as white flour and white rice, have had much of the fibre removed and contain fewer nutrients such as less B vitamins and iron.
Encourage your child to eat nutritious foods that do not contribute to excess consumption of sugar. This includes limiting sugars that are either added to processed foods or naturally occurring in syrups and concentrated beverages.
Effect of carbohydrates on blood sugar
Each type of carbohydrate affects your blood sugar level differently.
- Simple carbohydrates and processed grains can cause a sharp, short-term increase in the level of sugar in your blood. This gives you a short energy "spike", but it soon disappears.
- Unprocessed grains and complex carbohydrates increase blood sugar levels only slightly and keep them stable for longer. This is partly because these grains contain more soluble fibre. This type of fibre becomes gel-like when it is mixed with water or other liquids in the gut. It slows the absorption of the sugar, which helps to maintain blood sugar levels and helps you feel full for longer.
You can find excellent sources of fibre in nutritious foods like vegetables and fruit and whole grain products.