In general, carbohydrates are considered to be the body’s main source of energy and are quickly utilised by the brain and muscles, though the ones not used for immediate are stored in the liver or muscles for a later time. Carbohydrates are made up of three components: fibre, starch, and sugar. Fibre and starch are complex carbohydrates, while sugar is under simple carbohydrates. Depending on how much of each of these is found in food determines its nutrient quality. Dieudonne Bukaba, a Kigali-based nutritionist, says carbohydrate is one of three macronutrients, with fat and protein being the other two. Each macronutrient is responsible for supplying the body with energy, also known as calories. When it comes to complex carbohydrates, he says they are also known as starches and polysaccharides, which contain three or more sugars. “Their longer structure causes them to be generally digested and absorbed more slowly compared to simple carbohydrates,” he says. Complex carbohydrates are found in fruits, vegetables, legumes, and whole grains. The importance of these types of carbohydrates, Bukaba says, is that they come in their whole, unprocessed form, thus an excellent source of fibre as they offer essential vitamins and minerals, and a number of health benefits. He says they also contain more nutrients than simple carbs, as they are as well more in fibre thus speeding up the whole process of digestion. “This also makes them more filling, which means they’re a good option for weight control. They’re also ideal for people with type 2 diabetes because they help manage blood sugar spikes after meals,” he says. Joseph Uwiragiye, the head of the nutrition department at University Teaching Hospital of Kigali (CHUK), says complex carbohydrates help in sustaining one’s energy. He says that one needs to keep off simple carbohydrates and instead opt for complex ones as they help sustain fuel or energy one needs for a longer period of time. Another important benefit is that they help in managing weight. “This is due to their high-fibre, low-calorie presence, which tends to be more filling than non-fibre foods. “The combination of low-calorie and satiety may facilitate weight loss and/or encourage weight maintenance,” he says. Bukaba says complex carbohydrates also help when it comes to promoting muscle growth. He says that the presence of carbohydrates is important to optimise growth and recovery. On the other hand, it also helps regulate blood sugars in the body. The gentle absorption of complex carbohydrates helps keep blood sugar levels sustained and steady, whereas simple carbohydrates ignite quick energy that may spike blood sugar, only to quickly drop shortly after. The fibre found in complex carbohydrates also helps in promoting bowel health and regularity, especially from vegetables, nuts, and fruits. Furthermore, fibre-rich whole grains have been linked to reduced cognitive impairments, while the folate found in oats and other whole grains is crucial for proper brain development and function, and ultimately, supporting mental health and wellbeing. Antioxidants and other vitamins and minerals supplied by complex carbohydrates have been shown to be protective against dementia and Alzheimer’s disease. In a nutshell, nutritionists say balancing the meal plate with lean proteins and healthy fat sources is important as it is an approach to ensure the body is receiving the nutrients it requires, along with promoting longevity.
