CONNECTOR.AE 30 CONNECTOR.AE 31 Health and Wellness Health and Wellness potatoes, as well as less healthy choices such as cookies and soft drinks. Carbohydrates come in different forms, including sugars, fibres, and starches. While they are crucial for the body’s energy and overall function, it’s important to choose the right type of carbohydrates. Unhealthy carbohydrates can negatively affect your health, but good carbohydrates help manage fatigue and maintain energy levels. Types Of Carbohydrates And Which One To Pick Lamees Elderbi, Senior Bariatric Dietitian Carbohydrates: Friend Or Foe? Understanding Their Role In Your Diet The term ‘carbohydrates’ often intimidates many, being linked with high-calorie content and commonly viewed as something to avoid on a weight loss diet. While it’s true that excessive carbohydrates can be bad for health, they are also essential. Carbohydrates play a crucial role in providing energy and offer various health benefits. Connector reached out to health experts to understand the role of carbohydrates in our diet and determine whether they are friends or enemies. What Are Carbohydrates? Carbohydrates are essential nutrients found in many foods and drinks, providing the body with glucose for energy. They are present in healthy options like bread, beans, and the type of carb you consume and how much you consume matters. Sharing input on this Lamees Elderbi, from Healthpoint adds, “Carbohydrate needs vary based on age, gender, activity level, and health conditions. Generally, healthy adults should get 45% to 65% of their daily calories from carbs, according to the 2020-2025 Dietary Guidelines.” Asia Mohammed Al Bloushi, Lead Dietitian at Imperial College London Diabetes Centre (ICLDC) adds, “Carbohydrates play a crucial role in fuelling physical activity and exercise. They provide immediate energy by converting into glucose, while excess glucose is stored as glycogen in the muscles and liver. During high-intensity or prolonged exercise, the body taps into these glycogen stores to maintain energy. Without sufficient carbohydrates, performance can decline, leading to early fatigue and reduced endurance. Post-exercise, carbohydrates help speed up recovery by replenishing glycogen levels, reducing muscle soreness, and supporting faster recovery, especially when consumed within 30 minutes to 2 hours after exercise.” What To Add To Your Diet Complex carbohydrates, found in whole grains, fruits, vegetables, beans, and whole grain pasta, should be a regular part of your at Healthpoint, explains, “Carbohydrates are divided into three main types: Simple carbohydrates, found in foods like table sugar, honey, and soda, can quickly raise blood sugar, though naturally occurring ones in fruits and dairy are beneficial. Starches, or complex carbohydrates, are rich in vitamins, minerals, and fibre and provide sustained energy. Fibre, another complex carbohydrate, supports digestion and offers health benefits, particularly for those with diabetes or prediabetes.” Munawara Yahaya, Clinical Dietitian at Nabta Health says, “Simple carbohydrates provide quick energy but should be eaten in moderation, while complex carbs offer lasting energy and important nutrients. Complex carbs, like whole grains and vegetables, release energy slowly, keeping you full and preventing energy crashes. In contrast, simple carbs, found in sugary snacks, give a fast energy boost but can cause rapid blood sugar spikes, followed by crashes and hunger. Choosing complex carbs helps maintain stable energy and better control of blood sugar.” Why Do We Need Carbohydrates In Our Diet? Carbohydrates are essential for providing energy to our bodies. When we eat carbs, the digestive system breaks them down into glucose, which enters the bloodstream. Insulin then helps move glucose to our cells for energy. Any extra glucose is stored in the muscles or liver, and once those are full, the excess is converted into fat. Hence,
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