“Carbs” are a hotly debated topic, especially in the weight-loss world, due in part to diets such as the Atkins, Dukan, South Beach and Ketogenic Diet. The idea that “carbs are bad” has left many people confused about carbohydrates and their importance for our health, including maintaining a healthy weight.
Carbohydrates are a broad category and not all carbs are the same. It’s the type, quality and quantity of carbohydrate in our diet that’s important. There is strong evidence that fibre, found in wholegrain versions of starchy carbs, for example, is good for our health.
Health Canada explains there are three different types of carbohydrates found in food: sugar, starch and fibre.
Sugar
The type of sugars that most adults and children eat too much of are called free sugars. These are sugars that are added to food or drinks, such as cookies, chocolate, flavoured yogurts, breakfast cereals and soda pop. The sugars in honey, syrups such as maple, agave and golden syrup, unsweetened fruit juices, vegetable juices and smoothies happen naturally, but these still count as free sugars.
Starch
Starch is found in beans, bread, cereal, pasta, potato, rice, vegetables and any foods made with flour.
Fibre
Fibre is found in the cell walls of foods that come from plants. Good sources of fibre include beans, bran, fruit, lentils, nuts and seeds, vegetables, and whole grains.
Canada’s Food Guide recommends your diet should be made up of whole grains, vegetables, and fruits, all of which contain carbs. Significantly reducing carbs from your diet to lose weight could mean you will not get enough nutrients, potentially leading to health problems in the long term.
Carbohydrates are the body’s main source of energy. In their absence, your body will use protein and fat for energy. It may also be hard to get enough fibre, which is important for long-term health. Healthy sources of carbohydrates, such as higher fibre starchy foods, vegetables, fruit and legumes, are also an important source of nutrients, such as calcium, iron and B vitamins.
Carbohydrate contains fewer calories gram for gram than fat; 4 calories (4kcal) per gram for carbs and 9 calories (9kcal) per gram for fat. By replacing the carbs found in fatty, sugary foods and drinks with the carbs found in higher fibre starchy foods, it’s more likely you’ll reduce the number of calories in your diet.
