What we’ll cover: 

• What carbohydrates are and why they’re important
• The three main types of carbohydrates
• How to include carbohydrates in your diet to support your goals

Carbohydrates are a hot topic when it comes to health and weight management, but they’re more than just a source of energy. They play a key role in helping your body run smoothly. Whether you want to manage your weight, feel more energised, or support your overall health, understanding carbohydrates can help you make the best choices for your diet.

‍What Are Carbohydrates?‍

Carbohydrates, or ‘carbs’, are one the primary nutrients (macronutrients) your body needs to stay healthy and energised. They’re found in lots of foods and drinks and are broken down during digestion into glucose, which your body uses for energy.Think of glucose as the petrol for your car. Your body, like a car, needs fuel to keep moving. Even when you’re resting, your body uses energy to pump blood, breathe, and fight off illnesses.But carbs don’t just give you energy, they have other essential jobs:

• Energy storage: Your body can store extra glucose as glycogen in your muscles and liver. This is like having a backup tank of fuel, ready for when you need an energy boost, like during exercise.
• Protecting protein: Carbs help your body save protein for important jobs like building and repairing muscles. Without enough carbs, your body can break down protein to use for energy instead.
• Supporting digestion: Fibre, a type of carbohydrate, helps keep your digestion regular, prevents constipation, and feeds the good bacteria in your gut.
• Providing nutrients: Foods like fruits, vegetables, and whole grains are packed with vitamins and minerals that your body needs to stay healthy.

Carbohydrate Types: Complex vs Refined

Complex Carbohydrates‍

These are found in whole, minimally processed foods that are naturally rich in fibre, vitamins, and minerals. Complex carbs are slower to digest, offering steady, long-lasting energy and supporting overall health.

Key benefits:

• Help regulate blood sugar levels and improve how insulin sensitivity.
• Keep you fuller for longer, supporting appetite control.
• Support digestion and gut health with fibre.

Examples of complex carbs include:

• Whole grains (e.g., oats, quinoa, brown rice, pearl barley, wild rice).
• Legumes and pulses (e.g., lentils, chickpeas, black beans).
• Starchy vegetables (e.g., sweet potatoes, butternut squash, potato).

On the Roczen programme, complex carbs are an important part of the food lists and are encouraged for their health benefits.

‍Refined Carbohydrates‍

These are processed foods where much of the natural fibre and nutrients have been removed. Refined carbs are digested quickly, leading to rapid blood sugar spikes and crashes that can leave you feeling tired and hungry.

Key drawbacks:

• Provide quick, short-lived energy.
• Can cause blood sugar to quickly rise and crash.
• Often low in nutrients and high in empty calories.
• May contribute to eating in excess and weight gain.

Examples of refined carbs include:

• White bread and pastries.
• White rice and pasta.
• Sugary cereals and sweets.
• Fizzy drinks and other sugary beverages.

On the Roczen programme, refined carbs are limited to help stabilise energy levels, support weight management, and improve overall well-being.‍

Carbohydrate intake levels‍

You may have heard about diets like keto or low-carb, but what do these terms actually mean? Here’s a quick breakdown of how different carbohydrate levels fit into your diet:

• Very low-carb (Keto): Less than 10% of daily calories (20-50g/day). The body switches to burning fat for energy, producing ketones. This method can be effective but is highly restrictive and difficult to maintain long-term.
• Low-carb: Under 26% of daily calories (less than 130g/day). Limits many carb-rich foods, often used to promote weight loss and manage blood sugar levels.
• Moderate-carb: 26%-44% of daily calories (100-150g/day). Supports a balanced diet with fruits, vegetables, whole grains, and legumes for steady energy and overall health.
• High-carb: 45% or more of daily calories (over 150g/day). Ideal for active individuals, providing plenty of energy from nutrient-dense sources like whole grains and fruits.
  

Conclusion

Carbohydrates are your body’s main source of energy, found in foods like grains, fruits, and vegetables. They break down into glucose, which your body uses to keep everything running smoothly. On the Roczen programme, your food list and nutrition guidelines will help you choose the right types and amounts of carbs to support your health and weight loss goals.