Carbohydrates: Large amounts not good for you

Ugali, bread, potatoes, githeri, rice — these are a few significant sources of carbohydrates that are mainly eaten by Kenyans. Despite some weight loss industry claims, carbohydrates are not an evil food group. They provide energy and important nutrients. As with most things in life, however, moderation is important.

Eating excessive amounts of carbohydrates is associated with increased caloric intake. An adult Kenyan consumes on average two and a half sacks of maize per year, which is equivalent to 225kg of maize.

Elijah Maina, a nutrition expert based in Nakuru, says excess calories can lead to weight gain, which has a whole host of health effect.

“Carbohydrates are broken down into glucose, or sugar, for energy. For this reason, they have a bigger impact on blood sugar than fat or protein,’’ he says.

Being overweight and sedentary raises your risk for developing Type 2 diabetes, which is an endocrine disease involving blood sugar regulation. Watching your intake of carbohydrates and balancing them with other foods is essential if you are pre-diabetic or already have the disease.

Maina says the easiest way to measure your nutrients intake per meal is to divide your plate into four parts. Each quarter should have one serving of carbohydrates, proteins, vegetables and fruits.

However, warns Maina, consuming refined carbohydrates which contain a lot of empty and unsatisfying calories is detrimental to your health. ‘’Because these foods do not give your body the nutrients it needs, refined carbs do not promote satiety and actually lead to cravings and overeating.

“Many people are addicted to refined carbohydrates and can’t stop eating them. One of the main negative effects associated with refined carbs is weight gain, which puts you at risk of developing chronic diseases.”