Carbohydrates, one of the three main macronutrients, are widely recognised as the body’s primary energy source. However, they are often misunderstood during weight loss efforts, with many viewing them as the root cause of obesity. Today, PhytoFairy aims to dispel these myths and provide practical guidance on how to consume carbohydrates wisely for both health and weight loss!

1. The Difference Between Carbohydrates and Starch

Carbohydrates include monosaccharides (e.g., glucose, fructose), disaccharides (e.g., lactose, sucrose, maltose), and polysaccharides, with starch being a type of polysaccharide. Simply put, carbohydrates are a broad category of nutrients, while starch is just one part of it.

2. Types of Carbohydrates

a. “Good” Carbohydrates

“Good” carbohydrates are typically found in minimally processed, natural foods. They are rich in fiber, vitamins, and minerals and have a low glycaemic index (GI), meaning they release energy gradually and help stabilise blood sugar levels. Examples of good carbohydrates include:

➔ Whole grains: Oats, brown rice, whole wheat bread, quinoa

➔ Legumes: Black beans, red beans, hyacinth beans

➔ Root vegetables: Sweet potatoes, carrots, potatoes

➔ Fruits: Apples, bananas, blueberries, oranges

➔ Nuts and seeds: Almonds, walnuts, flaxseeds

These foods not only provide energy but also support digestion, help control cholesterol, and increase satiety due to their dietary fibre, vitamins, and minerals.

b. “Bad” Carbohydrates

“Bad” carbohydrates generally refer to highly processed, refined starchy foods. They are low in nutrients, have a high GI, and can cause rapid spikes in blood sugar levels. Overconsumption may increase the risk of obesity and other health issues. Examples of bad carbohydrates include:

➔ Refined grains: White rice, white bread, refined breakfast cereals

➔ Sugary drinks: Sodas, fruit juice drinks

➔ Sweets and snacks: Cakes, biscuits, candies

➔ Fast foods: Burgers, chips, and other fried items

These foods lack fiber and essential micronutrients, making them more likely to cause blood sugar fluctuations and lead to excess calorie intake.

a. General Recommendations

For healthy individuals, carbohydrates should make up 45%-65% of your daily calorie intake. For example, if you consume 2,000 calories per day, 275-375g of carbohydrates are recommended. This is equivalent to having a small bowl of rice per meal, along with some fruits.

b. Low-Carb Diets

For those aiming to lose weight, a lower carbohydrate intake of 50-150g per day may be appropriate, depending on individual metabolic rates and activity levels.

c. Individuals with High-Activity Levels

Athletes or people with high physical activity levels may require carbohydrates to account for 60% or more of their daily calorie intake. This supports energy demands and aids in recovery after exercise.

Losing weight doesn’t mean eliminating carbohydrates altogether; it’s about making smart choices and balancing your intake. By understanding the difference between “good” and “bad” carbohydrates and distributing your daily intake wisely, you can achieve healthy weight loss while maintaining sustained energy and vitality.

Remember, a healthy diet is all about balance. Make every bite count as a source of “positive energy” for your body!