The Real Truths About Carbs

Are you one of the many people who have been led to believe that carbs are not a healthy part of a diet? With the number of social media influencers pushing an anti-carbs message you would be well and truly forgiven to think this. This blog is going to clear up some myths and give you the real fact about carbs.

1. Energy in Carbs

Carbohydrates contain around 16kj or 4kCals per gram. This is the same amount as protein. However, the energy needed to create energy from these two macronutrients differs, called the thermic effect of food. In order, protein needs the most energy, followed by carbohydrates and lastly fat.

The reason carbohydrates get a bad reputation is that many people put refined varieties in the same basket as wholegrains. Wholegrains include a rich source of nutrients for your body as well as fibre which helps you to moderate the amount eaten. In comparison refined varieties like white bread can easily be eaten to excess and support weight gain.

2. Carbohydrates Are Essential for High Intensity Sport

It is well and truly clear in evidence that high fat, low carbohydrate diets do not support the needs of high intensity sport. While fats can be well suited for steady state exercise, the moment you are needed any sort of explosive energy your body thrives off carbohydrates.

3. Wholegrains Promote a Healthy Weight and Healthy

Including at least 48g or roughly three serves of wholegrains a day is linked to a reduced risk of many chronic diseases. This includes  type 2 diabetes, heart disease, hypertension, bowel cancer and inflammation.

A serve of wholegrains is:

1. ½ cup cooked oats
2. 1 slice of wholegrain bread
3. ½ cup cooked brown rice
4. ½ whole wheat English muffin
5. 1 cup wholegrain pasta
6. 3 cups of popcorn
7. 35g of wholegrain crackers e.g. 6 Corn Thins slices

Take home message: Carbohydrates, although a single macronutrient, represent a range of different foods. Carbohydrates can live in the ‘sometimes foods’ basket but there is a range of quality whole foods which can be enjoyed daily as part of an overall healthy diet.

References:

1. Calcagno M, Kahleova H, Alwarith J, Burgess NN, Flores RA, Busta ML, Barnard ND. The Thermic Effect of Food: A Review. J Am Coll Nutr. 2019 Aug;38(6):547-55 doi: 10.1080/07315724.2018.1552544. Epub 2019 Apr 25. PMID: 31021710.
2. Margolis LM, Pasiakos SM. Low carbohydrate availability impairs hypertrophy and anaerobic performance. Curr Opin Clin Nutr Metab Care. 2023 Jul 1;26(4):347-35 doi: 10.1097/MCO.0000000000000934. Epub 2023 Apr 13. PMID: 37057671.
3. Griffiths T and Nestel P. Developing a target for daily wholegrain intake for Australians. Food Australia. 2006;58(9):431-43
4. Griffiths T. Towards an Australian ‘daily target intake’ for whole grains. Food Australia. 2007;59(12):600-601.