Carbohydrates are a source of energy. However as such they are not essential nutrients, as body can process and get all the energy it needs from fat and protein.So what is the low down on carbs?

Most dietiticians and nutritionists put the carbohydrates in two groups – simple and complex. These should not be confused with refined and unrefined carbohydrates, that will be explained a little later on.

Simple and complex carbohydrates are differentiated by the level of complexity of their chemical and molecule structure. Most common are the complex carbohydrates and these are starch (which can be only found in plants and it is not fattening), then glycogen (often going under the name of blood sugar and a major source of fuel for the body) and fibre (found in vegetables and fruits or unrefined carbohydrates and it helps with bowl movements and more effective processing of waste, enabling you to have more energy for longer periods of time).

Now on to the refined and unrefined carbohydrates. With the exception of potatoes, bread and cereals have begun their lives as grains, be it rice, corn, rye, barley or wheat. And while the potatoes are the most hearty and filling, if you are concerned over your dietary habits and general state of health, it would be a wise option to choose unrefined versions over refined version of carbohydrates.

Unrefined carbohydrates are higher in fiber as they contain the whole grain (bran and germ included). It means they will fuel your body for longer periods of time which can be very beneficial to combate those hunger pangs if you are on a diet. Types of food that would be included in this group are wholewheat pasta, wholegrain rice, wholemeal bread and oats.

Refined carbohydrates are found in food that has been processed with machinery to remove the high fiber part (bran and germ) from the grain. These types of food would be noodles and pasta that has been made from white flour, white bread, cereals that have a high level of sugar and white rice.

After extensive research and taking into consideration today’s risks of heart disease and obesity it is recommended that bread, potatoes and cereals make up 40 – 65% of adult’s dietary energy. It is also advisable to include at least 18 grams of fiber in your everyday diet. It would be a wiser option to choose unrefined carbohydrates, as they will give you the necessary fuel and fiber your body needs to funtion at an optimum level.