practical living
Restoring balance
The five commandments for
healthy carbohydrates.
By Teri Lichtenstein
C
arbohydrates often get a bad rap,
especially with the increasing
prevalence of low and no-carb
diets. Many people shy away from foods
like bread, pasta and potatoes due to the
misconception that it will lead to excess
weight gain.
However, restricting carbohydrates in
a bid to slim down can leave our bodies
feeling lethargic and fatigued. If you’re
feeling conflicted between pro-carb and
anti-carb, I’m here to tell you that not all
carbohydrates are created equal, and they
aren’t all ‘bad’, with some more nutritious
than others.
The carbohydrate portion of our diet
should include plenty of wholegrain and
low-glycaemic-index foods, as these
provide long-lasting energy to fuel our
bodies and brains, as well as a range
of micronutrients to keep us healthy.
Carbohydrates, alongside protein and fat,
make up the three vital macronutrients
required for our bodies to stay alive and
function optimally. That’s why a diet low in
nutritious wholegrain carbohydrates can
often leave us feeling slow and sluggish.
To help break through some of the
misinformation about carbohydrates,
I’ve compiled five recommendations for
incorporating healthy carbs into your diet
to support energy levels, increase brain
power and lift your mood.
However, if you regularly feel
fatigued and suspect your carbohydrate
intake may be too low, speak to your
healthcare professional about taking an
energyboosting supplement that may
improve cellular energy production.
24 agedcareinsite.com.au
Look for natural supplements that
contain nicotinamide adenine dinucleotide
(NAD) – often referred to as the molecule
of youth – and is responsible for turning
nutrients into energy.
THE FIVE COMMANDMENTS FOR
HEALTHY CARBS:
1. Low carb does not equal low
body weight. There is a common
misconception that cutting back on
carbs will result in weight loss, but this is
not necessarily the case. When people
embark on a low-carb diet, dropping a
few kilos is more likely to be caused by
reducing overall calorie consumption
and staying away from highly processed
foods, rather than the absence of
carbs. Many health professionals do not
support low-carb diets, as they tend to
be high in saturated fat, low in fibre, and
lacking in essential vitamins. They can
also be difficult to maintain, which can
lead to more weight gain in the long run.
If you regularly lack energy and suspect
it could be due to a low-carb diet, you
may benefit from an energy-boosting
supplement to assist in converting food
sources into energy.
2. Know your serving size. When it comes
to healthy eating, there’s no one-sizefits-
all solution. The Australian Dietary
Guidelines recommend basing the
number of servings of core food groups
on age and gender. For example, men
and women aged 19–50 should aim for
six servings of grains each day, whereas
this is reduced to four serves for women
aged 51–70. 1 The guidelines recommend
eating mostly wholegrain carbohydrates,
and one serving could be one slice of
bread (go for grainy varieties) or half a
cup of cooked brown rice. While this is
a helpful rule of thumb, individuals may
need to adjust portions based on their
nutritional requirements. However, be
sure to consult a healthcare professional
before making major dietary changes.
3. Keep it natural. There is an oversupply
of packaged and processed foods on
the market these days, which are usually
made with refined carbohydrates and
added sugar. Simplify your diet by
eating food in its most natural state
possible to ensure you are fuelling
your body with vitamins and minerals.
When grocery shopping, look for the
word ‘wholegrain’ on the packet, as this
means the grain itself is intact, minimally
processed, and retains key vitamins and
minerals. Replace processed carbs like
white bread and white rice with natural
wholegrain versions like wholegrain
bread and brown rice to leave you
feeling fuller for longer and to boost
your nutrient intake.
4. Low GI, not low carb. The glycaemic
index (GI) is a scale that measures how
quickly blood sugar levels spike after
eating certain foods. For example,
high‑GI foods will produce a surge of
blood glucose in the body, whereas
low‑GI foods are digested slowly for
long‑lasting energy. A diet of high GI
foods like white bread and cornflakes
tend to cause dips and spikes in energy,
and some have little nutritional value.
Incorporate more low‑GI carbohydrates
into your diet, including sweet potatoes,
most fruit, grainy bread, oats and
legumes such as beans and lentils.
If you often reach for sugary snacks
as an energy pick-me-up, consider
incorporating low‑GI foods into
your diet, and perhaps a daily energy
supplement could help.
5. Look for the grain. You may think you’re
incorporating enough healthy grains in
your diet, but most Australians eat less
than half of the recommended quantity
of wholegrains every day. 2 Products
advertised as ‘healthy’ can still be highly
processed and lacking in nutrients,
such as white bread, which may contain
brown colouring to appear more
natural. Instead, look for textured grains
that have little chunks and lumps of
goodness to ensure you’re getting real
wholegrains. And don’t forget to look on
the packet for the word ‘wholegrain’. ■
Teri Lichtenstein is an accredited
practising dietitian and consulting dietitian
at Entity Health nutraceuticals.
For references go to agedcareinsite.com.au