Carbohydrates and Fats

There are two key forms of carbohydrates – starchy or complex, and simple sugars. Simple sugars are carbohydrates which are found in refined sugars and provide a sweet taste. Simple sugars are naturally found in milk products, fruit and vegetables but can also be added to foods using white sugar, brown sugar, honey, molasses and maple syrup etc. Though all of the sugars which we eat (whether they occur naturally or are added) are used by the body in the same way, it is better to get your simple sugars from foods in which they occur naturally as these foods also contain fibre and important nutrients.

Complex carbohydrates, also known as starches, include grains such as bread, pasta and rice. Similarly to simple sugars there are some complex carbohydrates which are better than others, with processed refined grains such as white rice and white flour being less favourable as the nutrients and fibre are removed.

Instead, nutritionists recommend that where possible individuals opt for unrefined grains which are still packed full of vitamins, minerals and fibre.

The carbohydrates we consume are then converted into glucose, a form of sugar which is carried in the blood and delivered to the cells for energy. When this happens the glucose is then broken down into water and carbon dioxide and any that is unused will be converted into glycogen, another form of carbohydrate that is stowed away in the muscles and liver.

The body is unable to hold any more than around 350 grams of glycogen at one point, and once it has reached full capacity any excess glucose will be converted into fat.

Fats

Fat is an essential component of any diet as it helps the body to absorb nutrients as well as being a great source of energy which provides the body with essential fatty acids that it is unable to manufacture independently.

However, though fats are important we should attempt to monitor how much of them we are eating, as large amounts could lead to excess weight gain and could subsequently result in an increased risk of serious health concerns such as heart disease and high blood pressure.

All fat contains both saturated and unsaturated fatty acids though are usually referred to as either ‘saturated’ or ‘unsaturated’ depending on the percentage of fatty acids present.

Saturated fats are commonly found in animal products and processed foods such as meat, dairy and chips, and the unsaturated fats are found in foods such as avocados, olives, nuts and oily fish.

The structure of saturated and unsaturated fat is very different. Saturated fat, which is solid at room temperature, is saturated with hydrogen atoms and does not contain double bonds between carbon atoms. This type of fat is not considered to be healthy for the heart and is known to raise your LDL (bad) cholesterol levels.

Unsaturated fats on the other hand are considered to be heart healthy, and can actually work to lower your LDL cholesterol levels as well as raising your HDL (good) cholesterol levels. Contrastingly to saturated fat, unsaturated fats are liquid at room temperature and contain double bonds.