'Fast releasing' carbohydrates (simple sugars) are found in fruit, sweets, syrups and many processed foods. Much of it is refined sugar - the kind you sprinkle on your cereal - and it is best avoided, as it provides energy but no fibre, vitamins or minerals. 'Slow releasing' or complex carbohydrates (starches) are found in whole grains (eg bread, rice, pasta, oats, barley, rye etc), some root vegetables such as potatoes and most fresh fruit. The World Health Organisation (WHO) recommends that 55- 75 per cent of our diet (as energy) should come from slow releasing carbohydrates, as they are vital to good health. Typical meat eaters don't get enough complex carbohydrates while vegetarians and vegans tend to get plenty.
Dietry fibre is the indigestible part of vegetable foods (whole fruits, vegetables, nuts, seeds, cereals and beans). Despite its indigestible nature, fibre is essential for the digestive system to work properly. It acts like a broom in the intestines, sweeping away toxins and helping prevent diseases such as colon cancer. Eating red meat frequently can increase your chances of colon cancer by 20-40 per cent! While a vegetarian diet high in plant foods contains plenty of fibre, meat contains none. Carbohydrate-rich foods should be consumed in as unrefined form as possible; for example, brown rice, whole grain pastas and breads, whole beans etc are more health enhancing as they contain more fibre and vitamins. |