Taking the ‘Simple’ out of the ‘Complex’

Carbohydrates are our primary source of fuel. When we eat something that has carbohydrates, it digests through our bodies and is transformed into a simpler form, sugar, which our bodies can use for energy, to keep our brain focused and alert, or stored for future use.

Confusion often lies in which types of carbohydrates to choose, when to eat them and what to look for. We want to think about the natural sources of carbohydrate—fruits, vegetables, milk products, whole grain products—these are the complex carbohydrates we need to include in our daily diets. Whole wheat products can be tricky, so think of it this way. Wheat grows as the “whole” wheat. This includes 3 important parts, the bran, germ and endosperm, where the nutrition is. Choose grain products that include “whole grain whole wheat flour” as the first ingredient on the ingredient list. Some breads will have some added sugar. If it’s the next ingredient, there’s a better choice out there. There are enough available that don’t have added sugars. Make sure any sliced bread product you choose has at least 3 grams of fibre per slice. Fibre takes longer to digest, so when we choose products with fibre, whether it’s fruit, vegetables, or whole grain products, we stay fuller for a longer time.

“Enriched” wheat flour in the ingredient list often means that the natural whole wheat has been stripped of its nutrients (otherwise known as processed), and only parts of the whole wheat have been added back into the product. This means more added sugar is needed to help preserve the product. Research has shown that the added “simple” sugars in foods, the white processed sugars, are what is the root cause of the obesity epidemic we are currently facing.

For active individuals, carbohydrate is important to help fuel activity. The type of activity and duration plays a primary role in determining how much is needed. The American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine have developed the Sports Nutrition Guidelines to help guide us towards choosing the type and amount of carbohydrate to fuel our workouts. In summary, active individuals should consume:
• diets high in carbohydrate (from fruits, vegetables, grain products, milk products)
• 6-10 grams of carbohydrate per kg of body weight per day
• a small amount of carbohydrate for exercises lasting longer than one hour to help maintain normal blood glucose levels

Notice that the chosen carbohydrates should be from natural “complex” forms instead of added “simple” sugar sources (juices, pop, candy, cookies, chocolate, white bread products). For more specific and individualized recommendations, it is always best to talk to your doctor or a registered dietitian. The Sports Nutrition Practice Guidelines are a great resource to help guide you towards some recommendations, while the Canadian Nutrient File is always a great resource to find the carbohydrate content of any food item.

http://www.sportsnutritionworkshop.com/Files/53.SPNT.pdf
http://webprod3.hc-sc.gc.ca/cnf-fce/index-eng.jsp