Getting Nutrition Basics Right - Carbohydrates Special.

Getting Nutrition Basics Right - Carbohydrates Special.

In my last blog I discussed the essence of nutrition and what exactly carbohydrates are. Well, yes carbs are not villains so far as they are consumed with an understanding.

Today we will dive deeper into carbs. 

What do carbs do?  

Here is the thing : When you eat enough carbs your body uses carbs as a source of energy and hence allows the proteins to do it's actual job, meaning to function as the main building block of human body.  That's why carbs are said to have a protein sparing effect. Carbs also add fibre to your diet.

Before we get still deeper let us understand what  Glycemic Index (GI) is and how it relates. GI is a relative ranking of carbohydrates in foods according to how they affect blood glucose levels.

For example - foods with high GI value, ie above 75, tend to digest and metabolize faster and hence result in sugar spikes. 

Similarly foods with lower or moderate GI, less than 55,  are slowly digested, absorbed and metabolized. Therefore they cause a lower and slower rise in blood glucose and less insulin needs to be released to combat the rise in blood sugar

Let's now move two the  broad carb types and which should we consume.

Simple Carbs -  are mostly refined carbs from processed  foods like white breads, sweets, candies and soft drinks. These contain heavy GIs and almost no nutrition value, empty calories as we call it. Hence not advisable to consume. Besides, in todays day and age, we have access to healthier alternative for almost everything.

Complex carbs are basically the plant

based foods like beans, lentils, potatoes, rice, whole wheat and similar stuff.  They have a national value, fibre element, some have proteins as well  and are necessary as energy providers for our daily activities.

As a thumb rule eat carbohydrates which are  moderate on the GI scale and stay with complex carbs at large when ever you have to.

Needless to say "Portions and Proportions play an important part in every aspect of human life"

It's equally  important to stay away from the sofa to digest the carbs or food  you eat and make sure the carbs optimize your energy levels. 

Sharing the basic utility GI chart which may help to make informed food choices  

In our upcoming blog, I will be talking about the role of protein in our life. 

If you think this benefits a relative or a friend, feel free to share.