Carbs - Are They As Bad As People Think?
The dieting world loves to talk about carbs. Are they good or bad for you?
Let’s find out.
Media bombards us with the message that carbohydrates are bad for us. With the rise of low-carb diets and misconceptions about weight loss, many people have been led to believe that cutting carbs is the answer to weight loss. Do any of these messages sound familiar?
- Eating carbs makes you gain weight.
- You must cut carbs if you want to lose weight.
- Eating carbs gives you diabetes or makes diabetes worse.
- Fruit has sugar in it, so it must be bad for you.
If you are not sure what to believe when it comes to carbs, you are not alone! Let’s dive into the role of carbohydrates and how to incorporate them into your diet in a healthy, balanced way.
Carbohydrates Give Our Body Energy
The foods you eat contain a combination of carbohydrates, protein, fat, vitamins and minerals, and each of these play an important role in keeping your body running. Carbohydrates #1 job is providing energy for your body’s cells. The carbs you eat are broken down to glucose, the body’s preferred source of energy. Extra glucose can also be stored as glycogen, which works as an energy reserve for your body to rely on between meals. Without enough carbohydrates in your diet, you may feel fatigued, sluggish, or unable to concentrate.
Carbohydrates are Essential for Brain Function
Your brain requires the most energy out of all your body’s organs. It uses about 20% of your body's energy! Your brain uses this energy for thinking, memory, and sending signals to the rest of your body. When glucose is in short supply (like in a low-carb diet), you may experience mental fatigue, decreased concentration, and even mood swings. Including healthy carbs in your diet helps keep your brain sharp and your mood stable.
Carbohydrates Support Digestive Health
Foods rich in carbohydrates often contain fiber, a key player in digestive health. There are two types of fiber: insoluble and soluble. Insoluble fiber works as a bulking agent to help your body have regular bowel movements and prevent constipation. Soluble fiber slows down digestion, which allows you to feel fuller longer. Diets containing soluble fiber are also associated with a decreased risk for heart disease, lower cholesterol, and better blood glucose control. Low carb diets often result in low fiber diets which can lead to constipation and other GI discomfort.
Including Carbs in Your Diet - The Type of Carbs You Eat Matters
Now that we know carbohydrates help our bodies in big ways, how do we incorporate them into our diet? The type of carbs you eat affects the way your body digests and absorbs them. Most of us have heard “complex carbs” are better than “simple carbs.” What does that mean? Let’s break it down a little bit.
Simple Carbs, also known as refined grains, are easily digested by the body, giving you quick energy (like a “sugar rush” feeling). Because simple carbs are digested so easily, feeling full comes and goes quickly, making you feel hungry sooner. Fiber and vitamins are removed during the refining process, so you may miss out on some essential nutrients when eating simple carbs. Examples of simple carbs include: white bread, pastries, cakes, cookies, sugary breakfast cereals, crackers, candy, and sugary drinks. If you were to eat a diet high in simple carbs, you would feel hungry more often and likely eat more calories than you need.
Complex Carbs are digested much slower than their simple carb cousins. This helps you avoid the quick sugar rush and crash. Examples of complex carbs include: whole grains (whole wheat pasta, whole wheat bread, oatmeal, brown rice, quinoa), fruits and root vegetables, beans and legumes. These carb choices are often a good source of fiber, protein, and/or vitamins and minerals. Eating a diet rich in complex carbohydrates will help you feel fuller longer and give your body the nutrients it needs.
Conclusion
Now let’s put what we know about carbs into practice in our day-to-day eating. Does this mean you never get to have a cookie or soda ever again? Of course not! Even simple carbs are not “bad foods.” Sometimes your body needs the quick energy boost that simple carbs provide.
The priority should be eating a combination of complex and simple carb foods every day. It is recommended that half of the grains you eat are whole grains (think whole wheat products, whole grain rice, quinoa). Add some beans, fruits, vegetables, and a fun treat every now and then to your carb choices, and you are well on your way to eating a balanced diet that is both delicious and sustainable.
Your body needs carbohydrates to have energy, a clear mind, and a happy digestive system. By making conscious choices in what you eat, simple and complex carbohydrates can both fit in a healthy diet. Healthy eating is the balance of giving your body what it needs while enjoying what you eat and who you share it with. We would love to help you find that balance in your life.
If you would like help losing weight, eating better, or overall improving your health through nutrition, fill out an inquiry form here for information about scheduling an appointment with one of our dietitians. We look forward to hearing from you!
Sources
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC3900881/
3. https://gladstone.org/news/sugar-rush-scientists-discover-key-role-glucose-brain-activity
4. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates