Carbohydrates and Fiber for Fitness

Carbohydrates include four broad food categories which we commonly call sugars, starches, fiber and alcohol. Of these, the most important to a healthy diet are starches and fiber. Most starch and fiber sources come largely under the heading of complex carbohydrates - now known to be as important as protein to a healthy diet. Cereals and root vegetables make the largest contribution, and are most often cooked to aid digestion. However, we should strive to include a greater variety of complex carbohydrates in our meals; more grains, pulses, vegetables and fruit on a daily basis. In addition we should eat them raw, or as lightly cooked as possible, to conserve the high ratio of vitamins, minerals and plant protein.

Certain types or parts of complex carbohydrates are indigestible: they form the fiber which adds bulk to food. Although fiber has no positive: food value, it plays an important role in maintaining a healthy digestive tract, aiding in the passage of waste and the elimination of fat and poisonous chemicals which cause constipation, inflammation of the colon and worse.

The refined carbohydrates - white flour, rice and pasta - should be replaced by whole meal versions. Because they are more slowly metabolized, unrefined foods supply a steady stream of energy throughout the day. They keep us satisfied longer, thus preventing between-meal snacking and overeating. As for refined sugar - cut it out, as much as you can. Satisfy your sweet tooth with natural sugar - fructose - from fruit and berries.

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