Understanding the fundamentals of carbohydrates will help you break through a lot of the confusion and misinformation you'll see and hear.

In truth, there's nothing to fear about consuming carbohydrates. And you can achieve all of your health and fitness goals, without eliminating them.

Carbohydrates aren't essential for you to exist on this Earth. You could eat a diet with zero carbs and be fine.

However, this doesn't necessarily mean you shouldn't eat them at all.

Carbs have many benefits, including:

• Protein sparing effect. In a low carbohydrate diet, your body may burn more protein for fuel.

• Supports optimal digestive health. Carbs are a good source of fibre and resistant starch, which help with maintaining gut health.

  • Health benefits of dietary fibre. (Anderson et al, 2009) (PubMed Link)

  • Resistant starch: metabolic effects and potential health benefits. (Higgins, 2004) (PubMed Link)

• Improvements in sleep. Eating carbs can promote better sleep through increases in the Tryptophan to BCAA concentration.

  • Recent research on the behavioural effects of tryptophan and carbohydrate. (Spring, 1984) (PubMed Link)

• Feelings of fullness. Many carbohydrate sources, such as low-calorie vegetables, fruit, and potato promote feelings of fullness, which can help avoid overeating in a calorie deficit.

You may hear carbohydrates being referred to as 'simple' and 'complex'. This relates to their chemical make-up but is perhaps an overly simplistic way to view them (more on that in future lessons).

Here's a breakdown of simple and complex carbohydrates.

Monosaccharides

("Simple" Carbs)

• Galactose

• Glucose

• Fructose

Disaccharides

(2 x Monosaccharides)

• Maltose

  • Glucose + Glucose

• Lactose

  • Glucose + Galactose

• Sucrose

  • Glucose + Fructose

Polysaccharides

("Complex" Carbs)

• Cellulose

• Starch

• Glycogen

The key takeaway here is that while carbohydrates aren't essential to sustain life, they play an important role in maintaining optimal health.