Carbohydrates = Sugars, Starches & Dietary FibreCarbohydrates comprise of the sugar, starch and fibres present in fruits, grains, vegetables and dairy products. Carbohydrates often have a poor reputation in the food and diet industry – where some diets and members of the industry advocate against their consumption. However contradictory to popular misconception, carbohydrates are macronutrients (along with proteins and fats) - meaning they are one of the three sources of energy and nourishment our bodies require. In fact, carbohydrates are our main source of energy. Macronutrients are so named because they are both essential for proper body functioning and required by the body in large amounts. Since we are not self-sufficient plants capable of producing their own food by means of photosynthesis – we must obtain all our macronutrients through what we eat.
The carbohydrate intake for most of us will make up between 45 and 65 percent of our total daily kilojoules consumed. One gram of carbohydrates equates to about 17 kilojoules so the average diet of 8 700kJ per day – (8 700 x 45% - 65%)/17 = 230.3g – 332.6g of carbohydrates should be consumed daily. However, as with everything this is a guideline based on averages. Dancers competing, performing or training for long hours will have higher requirements closer to the upper limit described above as carbohydrates are our main source of energy. Conversely, individuals whose main focus would be weight loss or maintenance would fall closer to the lower limit. The specific weight, height and intensity of training of the person in question will also influence these figures and as such should only be used as a guideline. As mentioned carbohydrates are a source of fuel for the body and in particular for the central nervous system and working muscles, they enable us to metabolise fats and also influence brain functions linked to our moods and memories. Carbohydrates also conserve our muscles through preventing our bodies from breaking down our proteins (muscles) to provide energy. Which if you read the last two blog posts regarding the importance of protein in the diet and the maintenance of a lean body mass – you’ll know that conserving our muscle mass is vital. Carbohydrates are either simple or complex – differing based on the complexity of their chemical structure which directly influences how quickly the sugar is absorbed into the bloodstream and digested. Simple sugars contain just one sugar molecule, such as the monosaccharides fructose (found in fruits) and galactose (found in milk products) or two sugars such as the disaccharides sucrose (table sugar) and lactose (dairy). Complex carbohydrates (polysaccharides) have three or more sugars. In the body, carbs break down into smaller units of sugar, such as glucose and fructose. The small intestine then absorbs these smaller units, which then enter the bloodstream and travel to the liver. The liver converts all of these sugars into glucose, which is carried through the bloodstream — accompanied by insulin — and converted into energy for basic body functioning and physical activity. If the glucose is not immediately needed for energy, the body stores some of it in the liver and skeletal muscles in the form of glycogen, However once these stores are full the body stores the surplus as fat. These are the starchy foods and include beans, peas, lentils, peanuts, potatoes, corn, parsnips, whole-grain breads and cereals. I am sure all of us have experienced the tingling sensations and sudden burst of energy or sugar rush after over indulging in sweet treats filled with sugar followed by the subsequent plummet into a state of exhaustion and lethargy - this is the characteristic digestion path for simple sugars. And I know we have all felt the fullness and long lasting fullness after a meal of brown rice, oats or low GI bread – which follow the complex carbohydrate digestion route, meaning they are digested and absorbed more slowly acting as a sustainable energy source for a longer period of time than simple sugars. Fibre a form of complex carbohydrate is essential to our digestion. Fibre promotes healthy bowel movements and decreases the risk of chronic diseases such as coronary heart disease and diabetes. However, unlike sugars and starches, fibre is not absorbed in the small intestine or converted to glucose. Instead, fibre passes into the large intestine relatively intact, where they are converted to hydrogen and carbon dioxide and fatty acids. Sources of fibre include fruits, grains and vegetables, especially legumes. The differentiation between these two groups of carbohydrates is vital for dancers to understand. While you may feel energised after a few sips of a soft drink or some sweets during training you must understand that the energy you are consuming in that form is short-lived, high in kilojoules and low in nutritional value and fibre. Whereas the dancer who consumes a sandwich made on low GI bread will have a slower more sustained source of energy to preserve their muscles, keep their brain functioning optimally and maintain energy levels for a longer period of time while also benefitting from a nutrient rich source of food that promotes a healthy gut by being high in fibre. Lastly I would like to touch on this “low GI” that I keep using as I am sure we are not all familiar with what it actually means. The glycemic index (GI) is a measure used by nutritionists to quantify how quickly and how much a carbohydrate raises blood sugar. This is important when talking about carbohydrates because as I have pointed out – the sources of the carbohydrates we consume is so important. High-glycemic foods that give you those sugar rushes and raise blood sugar rapidly while low-glycemic foods raise bloodsugar levels gradually and to a lower level. Significant research has linked these high-glycemic foods with diabetes, obesity, heart disease and certain cancers. For those of you who read and understood last month’s blog – I am sure this will make a larger impact on you as you now realise that we cannot expect our bodies to give us and more than what we give them. If we deprive our bodies of carbohydrates we impede brain function and cause muscle wasting (bad idea for dancers who rely on them!), if we eat too much simple carbs we will have a short burst of energy and sudden decline, while if we feed our bodies nutrient dense, complex carbohydrates we will reap the rewards of a sustained energy source and well-nourished body!
0 Comments
|
AuthorDanielle Gemeliaris has been dancing for half her life and has always been passionate about food, nutrition and the science behind them. The knowledge she gained through her studies, as a dancer and her experience as a health and wellness coach through Herbalife, has made her uniquely qualified to help dancers better understand nutrition and the role it plays in their lives. She hopes to offer the readers of this blog the opportunity to gain a basic working knowledge of nutrition, the role it plays for dancers and learn how to make better more informed food choices in the future. Archives
April 2019
Categories |