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Carbohydrates : How Much Is Enough? |
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Dietary carbohydrates are plentiful in our foods. They comprise about 45 to 50 percent of the kilojoules we eat. In the early 1900s, Australians were consuming about 65 to 75 percent of their kilojoules from low sugar, complex carbohydrate food sources. This earlier eating pattern is thought to be better for optimal health.
Sugars now account for 12 percent of an average Australian's daily diet. This is much more than the recommended intake of less than 5 percent from simple sugars and the remainder from complex carbohydrates. In order to get enough carbohydrates, an average Australian consuming 8000 kilojoules (2,000 calories) each day needs to eat between 290 and 300 grams of carbohydrates daily, which is about 60 percent of kilojoules from carbohydrates. Most of the carbohydrate intake should be in the form of complex carbohydrates (high fibre foods) and not simple sugars (refined foods). Carbohydrates have several functions in the body. First, they are a major source of energy. Second, they have a protein-sparing effect that protects muscle tissue from being broken down. And third, carbohydrates are the major fuel source for the brain. Complex carbohydrates are also high in dietary fibre, which is important for maintaining normal functioning of the digestive tract. The Australian Guide to Healthy Easting recommends 3 to 12 serves of complex carbohydrates everyday. Complex carbohydrates include such foods as: - whole grains
- legumes (beans)
- fruits and
- vegetables
Avoid eating too much simple sugar by selecting sugar-free foods and avoiding sweets as much as possible. To increase complex carbohydrates in your diet, start your day with a high fibre cereal and whole grain toast or bagel. Whole grain bread with meals can also help. Try grain or vegetable based meals instead of meat sometimes. Eat fresh fruits, raw vegetables, or whole grain crackers and high fibre cereals as snacks. For more information on how to increase complex carbohydrate intake and decrease simple sugar intake, consult a dietitian. Article #6944 Copyright (c) 2002 McKesson. All Rights Reserved. |
