MAKING BETTER CARBOHYDRATE CHOICES EVERY DAY

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Collaboration with Boulangerie St-Méthode

There is a growing perception that carbohydrates automatically lead to weight gain and should be eliminated from our diet. Some eating approaches, such as the ketogenic diet, even portray them as enemies to avoid at all costs. Yet carbohydrates should provide 45 to 65% of our daily energy intake.

Carbohydrates are the preferred source of energy for the brain and muscles, and they are found in many highly nutritious foods: wholegrain breads and cereals, oats, fruit, vegetables and pulses, to name just a few.

The issue is therefore not carbohydrates in general, but rather the type of carbohydrates consumed. Instead of eliminating them, it is essential to distinguish between simple carbohydrates, which are often rapidly absorbed, and complex carbohydrates, which provide sustained energy, fibre and essential nutrients.

Simple carbohydrates

Simple carbohydrates include sugars. Sugars may be naturally present in foods, such as fructose in fruit and lactose in dairy products, or added to foods, such as honey and maple syrup. Simple carbohydrates provide quick energy and cause a rapid rise in blood glucose levels. For health reasons, it is recommended to limit free sugar intake to less than 10% of total energy intake, which corresponds to 50 g or about 60 ml (¼ cup) for a 2,000-calorie diet. Free sugars include added sugars as well as sugars naturally present in fruit juices, honey and syrups. 

Given the negative effects of excess sugar on health, it is important to become aware of your daily sugar intake and to put an action plan in place, if needed, to meet public health recommendations.

Free sugars do not need to be completely eliminated, but rather limited. They contribute to eating pleasure and flavour. Enjoying them in moderation and mindfully is likely a better way to prevent excess.

Complex carbohydrates

Complex carbohydrates include starch and fibre. They are found in grains (e.g. wheat, rice, oats, barley), vegetables (e.g. potatoes, maize, swede), fruit (e.g. apples, pears), pulses (e.g. lentils, peas, beans), nuts (e.g. almonds, hazelnuts) and seeds (e.g. flax, chia).

Complex carbohydrates provide energy more slowly and sustainably than simple carbohydrates and lead to a more gradual rise in blood glucose levels. They, especially fibre, are valuable allies for promoting satiety and maintaining stable blood sugar.

Five tips for choosing and including carbohydrates daily

With a few simple strategies, it is entirely possible to maintain stable energy levels throughout the day without giving up the pleasure of eating.

1. Prioritise whole grains such as brown rice, oats, quinoa and buckwheat.

2. Choose breads with no added sugar that contain wholemeal flours, such as Les Grains 100% Wholegrain with Sprouted Wheat or Multi-cereal bread.

3. Gradually increase the proportion of whole grains in your diet. For example, replace refined grains (e.g. white bread, white rice) with whole grains (e.g. wholegrain bread, wild rice, quinoa) for one meal per week. Increase to two meals the following week, and so on.

4. Consume simple carbohydrates in combination with protein (e.g. yoghurt, eggs, chicken, trout) and healthy fats (e.g. avocado, almonds, olive oil, flax seeds) to soften their impact on blood sugar.

5. Eat simple carbohydrates mindfully, without distractions (e.g. phone, television). To learn more about mindful eating, don’t miss the next article on the topic.

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