Carbohydrates are an essential nutrient for life and provide us with energy to perform day to day tasks and internally keep us going. Whilst carbs tend to get a bad wrap, especially during the 90/00’s, we have to remember that this is an umbrella macronutrient term, which encapsulates both vegetables, fruit and lollies, so lets not cut this food group out altogether.

There are three sub categories of carbs; sugars, starches, and dietary fibre. They are all equally important, not all sugars or starches are bad, as most vegies are carbs and most of us would agree that they are pretty important in a healthy balanced diet.

So what makes a carb good or bad? High levels of sugar, especially those monosaccharides (fructose, glucose and galactose) aren’t great. Think of these as simple sugars, simply put, the shorter the sugar (mono meaning single) is easier for the body to break down, and as such isn’t as good as polysaccharides. These are also what we call low glycemic index (GI) foods, which are those that give us short sharp bursts of energy and have us crashing back down. So if given the choice we are after carbs that contain polysaccharides and are high GI.

Carbohydrates also contain starch and dietary fibre. One starch which gets a bad wrap is gluten. Whilst it is in starchy foods, its actually a protein that forms when yeast matures in dough. One area of caution on gluten is, when they are taking gluten out, what have they added in? Think of gluten as the glue that helps the dough stick together. Without this, they need something to glue it together and sometimes it is a sugar or another additive that isn’t so good. So rather than look for a gluten free version, switch to a different alternative that is just as satisfying, think a seeded bread that is great by itself, not trying to be a gluten free sourdough.

Dietary fibre is great for our digestive system. Fibre is both soluble and insoluble. A soluble fibre example is psyllium husk, which helps to bulk out luminal viscosity and in turn reduces blood glucose, blood cholesterol and ferments in the large bowel. Insoluble fibre is wheat bran, bulks out your fecal matter, but it has no effect in lower cholesterol or glucose, but increase fecal bulk and makes you feel fuller.

So before you go ditching carbs altogether, look for some options that are nutrient dense, high GI foods that are close to the source, so fresh fruits and vegetables, whole grains and cereals that will provide you with longer lasting energy.

The minimum carbohydrates needed per day is 140g for your brain, 40g for production of red blood cells, however you produce 130g per day via gluconeogenesis (converting glucagon in your liver to glucose for your muscles to use). So the net is 50g needed per day, which equates to 1-1.5 potatoes, 2 slices of wholemeal bread, or one cup of oats or brain rice. However emphasis on the minimum, you will likely need far more given you activity level, age, height and weight, so as always refer to an Accredited Practising Dietitian for your recommended intake.