A Quick Guide on Nutrition - Carbohydrates

Wednesday 30 April 2014

Carbohydrates supply the largest amount of your daily calories, followed by Fats, then Protein. Carbohydrates are the main source of fuel because your body can metabolize and use them most easily. But we are referring to Complex Carbo, not Simple Carbo.
Why You Should Eat Complex Carbohydrates
  • Provides fiber, vitamins, minerals and enzymes
  • Only source of fiber that is essential for overall health
  • Usually low in Glycemic Index - stabilises sugar level and sustains energy
  • Effective in weight loss
  • Filling and satisfying
  • Important to regulate protein and fat metabolism.
The Glycemic Index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar level after eating.
Lower = Better.

Common Questions

1. Brown rice v. White rice 
Both have similar amounts of carbohydrates and calories - what is the difference?

Brown rice = only Husk removed
White rice = Husk, Bran and Germ removed
(b) Nutritional Content
As a result, Brown rice has more vitamins, dietary minerals, fatty acids and fibre which are missing in white rice.
Brown rice is also said to be less constipating and allows better digestion.

2. Multigrain v. Wholegrain 
Which is better?

Multigrain = just means the food contains more than 1 type of grain. But the grains most likely have gone through a Refining Process which strips most of the nutritional value (bran and germ) from the grains.
Wholegrain = All the grain is used (bran, germ and endosperm). It contains more nutrients (fibre, B vitamins, minerals) and is therefore a healthier choice. 
So don’t be misled by the marketing gimmick of the word "multi".

Fiber is a type of carbohydrate that your body can't digest. Most of us don't get sufficient fiber from fruits and vege. Hence, I like to recommend Jia Hor Fiber because..

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