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When you hear about carbohydrates, or carbs, you probably think about bread, pasta and sweets. In fact carbs are also found in dairy products, fruits, vegetables, grains, nuts, legumes, and seeds. We need to eat carbs, as a part of balanced diet, to fuel our body’s cells, tissues and organs, and to support immune and digestive health.

There are three main types of carbohydrates: sugars, starches and fibre. On the basis of their chemical makeup they can also be classified as simple or complex.

Sugars are simple carbs, easy–to-digest. They are quickly absorbed through the gut and can cause a spike in blood sugar and insulin levels.

Starch and fibre are the two types of complex carbohydrates. Complex carbohydrates contain longer chains of sugar molecules that the body takes longer to break down. That means the glucose will be released at a more consistent rate – instead of peaks and troughs – to keep you going throughout the day. This makes foods high in complex carbohydrates more filling and a good option for weight control.

There is no one-size-fits-all amount of carbs that people should eat. This amount can vary, depending on factors such as your age, s*x, health, and whether or not you are trying to lose or gain weight. On average, people should get 45 to 65% of their calories from carbohydrates every day.

Edouard Manet (1832- 1883) French painter
The Brioche (oil on canvas, 65.1 x 81 cm; 1870) The Metropolitan Museum of Art , New York, USA

When it comes to weight loss people often think about a deficit in calories, which means they need to burn more calories than they get from food.
However the quality (aka sources) of these calories matters too. Calories come from protein, fats and carbohydrate, the nutrients we need in large amounts for normal growth and development.
Along with energy, all of these macronutrients also have specific roles allowing our bodies to function properly. To remain healthy people typically require a balance of protein, fats and carbohydrates in their diets.

In upcoming posts we will talk about food sources for each group of macronutrients. We’ll cover how to make healthy choices, how much to consume in order to reach your fitness goals and maintain your wellness.

In meanwhile enjoy this lovely “Luncheon on the Grass” by Claude Monet.

Le Dejeuner sur l’herbe (oil on canvas, 248.9cm x 218.0 cm ; 1865-1866) Musee d’Orsay, Paris, France.