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There are two types of carbohydrate: complex and simple. Complex carbohydrates are often referred to as starch, existing in foods as either a natural or refined form. Complex carbohydrates as natural starches are found in the following:

• bananas
• barley
• beans
• brown rice
• chickpeas
• lentils
• nuts
• oats
• parsnips
• potatoes
• root vegetables
• sweet corn
• wholegrain cereals
• wholemeal breads
• wholemeal cereals
• wholemeal flour
• wholemeal pasta
• yams.

Complex carbohydrates as refined starches are found in the following:

• biscuits, pastries and cakes
• pizzas
• sugary processed breakfast cereals
• white bread
• white flour
• white pasta
• white rice.

Simple carbohydrates are also known as sugars and, as in the case of complex carbohydrates, exist in either a natural or refined form.

Simple carbohydrates or natural sugars are found in fruit and vegetables.

Simple carbohydrates or refined sugars are found in:

• biscuits
• brown and white cane sugar
• cakes and pastries
• chocolate
• honey and jams
• jellies
• pizzas
• prepared foods and sauces
• soft drinks
• sweets and snack bars.

All carbohydrates are digested in the body to form glucose, which is transported around the body via the blood and taken into cells to be converted into energy. The hormone insulin, secreted by the pancreas gland within the abdomen, controls this action of cell glucose uptake. Excess glucose is converted into glycogen, which is stored in the liver or in fat around the body. If the body needs more energy, a second hormone, glucagon, is secreted by the pancreas which converts the glycogen back into glucose. It is then released back into the bloodstream so that with the help of the insulin, the cells can take up the glucose to release the energy they need.

As you can see, the glucose or sugar metabolism of the body is a cycle of glucose, insulin and glucagon reactions. The slower the release of glucose and hormones, the more stable and sustainable the energy levels of the body. It is generally accepted that the more refined the carbohydrate, the faster the glucose is released into the blood and the less stable the energy levels of the body.

The complex carbohydrates provide a slower and more sustained release of energy than the simple carbohydrates. For long-term good health, appetite control and sustained energy levels, unrefined complex carbohydrates are recommended as part of your daily diet.

Carbohydrates - putting advice into action

• Try to include in your daily diet a balance of carbohydrate and protein in a ratio of two parts carbohydrate to one part protein.
• Use high fibre wholegrain cereals as part of your breakfast with wholemeal or whole-wheat bread for your toast.
• Base each of your meals on a starch or complex carbohydrate such as potato, brown rice, wholemeal pasta or bread. Include vegetables and fruit to finish the meal and this should ensure you get a balance of complex and simple carbohydrates.
• Large carbohydrate meals will make you slow and sleepy so save your big pasta meal for the evening. For lunch, choose lean protein such as fish or chicken with only a small amount of carbohydrate to get you through the afternoon.
• Always choose brown and whole wheat options. Brown rice, whole-wheat cereals and breads are always higher in nutrients than their white counterparts. They contain more fibre, vitamins and minerals.
• Cut down on the amount of refined white flour products in your diet such as white bread, pizza, white pasta and white rice. The refining process produces simple carbohydrates and much of the vitamin and mineral content of these foods is lost in the process.

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