Nutrition

Different Types of Carbohydrates

can you guess which group these donuts belong in?

Carbohydrates are broken down into the following three categories. They include: Simple, Complex, & Very Complex Carbohydrates.

Simple Carbohydrates (also called sugars) : Simple carbohydrates can be found in white sugar, juices, cake, candies, glucose syrup and honey. They are made up of molecules and quickly absorbed into the blood stream.

Complex Carbohydrates Foods that are high in complex carbs include: bread, rice, pasta, beans, vegetables, and potatoes. Your body takes time to digest them making us feel full longer.

Very Complex Carbohydrates (also known as Fiber) These are found in whole meal bread which adds bulk to our food, which helps in digestion. Fiber helps to ease the flow of food through the intestines. 30-35 grams of Fiber is recommended per day for the body.

Having too much or too little of one type of carbohydrate leads to an unbalanced diet, so it’s good to know what foods fall into each carbohydrate category. Between 50 and 60 percent of your daily calorie intake should be obtained from carbohydrates, and whilst the fiber in fruits and vegetables make them a good simple carbohydrate choice, the majority should be whole grains and other complex carbohydrates. 

Without enough carbohydrates, your body may be deprived of the calories and vital nutrients it needs, which can manifest itself in a variety of medical symptoms. On the other hand, too high an intake of carbohydrates, especially simple carbohydrates, can lead to bad cardiovascular heath and/or weight gain. To ensure you are eating a healthy diet, it is important to understand which types of food constitute each carbohydrate category, and the effect which they can have on the body.

If you’re concerned about what to eat during training, remember to grub along the lines of 60-65% carbohydrayes (hopefully very complex carbs!), 20-25% fats, and 15-20% proteins.