Carbohydrates or "carbs" are the body's major energy source and sole energy for the brain. They are also rich in fibre, beneficial fats, vitamins and minerals. But choose carefully! The more complex carbohydrates, like whole grains or beans, maximise the body's ability to absorb nutrients and minimise risk to major diseases.

Here are a few suggestions to help you clean up your carbs!

Carbs are composed of links of glucose or simple sugar. These links are broken down first in the mouth, then stomach and intestines by specific enzymes. Fibre's links (it's a carb too) can't be broken down which is why it adds the bulk to slow down digestion for better absorption of nutrients, but speeds up bowel movements. Both qualities of fibre benefit the body greatly!

Refined carbohydrates, from processed foods (white bread, white pasta, white rice, sugary cereals), act like simple sugars elevating blood sugar more rapidly. Eating a diet of processed, "white" carbs will tax the body tremendously over time and can ultimately lead to more severe health problems like diabetes, high blood pressure, cardiovascular disease and obesity.

Refined sugars go by many aliases: dextrose, maltose, brown sugar, fructose, high fructose corn syrup, corn syrup, caramel, dextrins, lactose, sorbitol, sucrose, white flour. You'll find them in many processed sweets and cereals, but also hidden in foods like spaghetti sauces, prepared sauces, crackers, pizza, soups, ketchup, peanut butter and mayonnaise.

There are sweeteners that are closer to being whole foods. They are not highly refined, so the body absorbs them in a more balanced way. These include: barley malt, rice syrup, date sugar, fruit juice sweeteners, honey, maple syrup, blackstrap molasses and organic sugar-cane crystals such as Rapudura or Sucanat.

Natural, complex carbohydrates include whole grains like bulgur, spelt, kamut, quinoa, millet, brown rice; whole grain flours; vegetables and fruits; beans; lentils and soy products such as tofu, tempeh and miso.

But beware: eliminating carbohydrates altogether is not the answer! Weight loss methods, which eliminate, or severely lower the percentage of carbohydrates, stress the body incredibly. What is lost rapidly is water, which is required for the metabolic process of converting fat and protein into glucose (to feed the brain). Once the weight is lost and carbohydrates are added back, the body often puts the weight right back, stored as fat.

Instead, focus on the quality and complexity of the carbs, lower overall caloric intake and increase exercise of any kind. This natural approach will offer your body a more balanced and long-term solution to losing weight and, most importantly, maintaining your overall good health.

Here's a recipe to get you started!

Evolving Polenta Casserole Serves 4-6.

Polenta, Italian for corn meal, makes a soothing and versatile grain for both main dishes and desserts. It's an easy grain to make and the variety of toppings is endless. Here's the basic recipe for polenta and a few ideas to get you started with the toppings. Look for coarse cornmeal, not flour or ground fine. In this recipe the polenta is topped with a sauté of fresh vegetables and pinto beans.

1-cup coarse cornmeal
3-5 cups water (depending on the thickness)
¾ tsp. sea salt

Additional toppings:
Ricotta cheese, quark or feta
Sliced fresh tomatoes
Canned tomato sauce or salsa
Frozen or fresh corn
Black or pinto beans
Parmesan cheese
Sautéed vegetables (e.g. garlic, onion, zucchini, green or red peppers)
Freshly ground pepper
Dried or fresh basil and oregano

Place 2 cups of water or vegetable stock in a medium-sized saucepan and bring to a boil. Add cornmeal and stir with a whisk until mixture becomes thick. Add more water or stock to desired consistency and cook, stirring constantly for about 15 minutes. Place cooked polenta into a lightly oiled 9 x 13-inch casserole and top with any or all of the above additions. Cover and place in 350 F (176 C) oven until heated through (15 to 20 minutes). The casserole or the plain polenta freezes well.