Carbs Always Get Such a Bad Rap

Carbohydrates are often portrayed so negatively in many popular diets. Most people have tried so many different diets. Low Fat, High Fat, Paleo, Keto, Soup Diet, and the list goes on. How do we determine which one is right for us? Carbohydrates have been part of the human diet for a long time. The truth is, the right carbohydrates in our diet gives us usable energy, helps with digestion and even helps support a healthy weight. So how do we know which carbs are right for us and which ones we should be eating?

All Carbohydrates are not created equal, just like all calories are not created equal. Let’s get an understanding of the function of carbohydrates and its importance. The main function of carbohydrates is to provide us with energy. Complex carbohydrates contain fiber, which helps support the gut and helps us maintain our weight and reduces cholesterol. The two types of fiber I am talking about are soluble and insoluble. Fiber helps slow the absorption of sugar into the bloodstream and helps us avoid spikes, which allows us to maintain a more consistent blood glucose level. Soluble fiber slows digestion and nutrient absorption from the stomach and intestine. Insoluble fiber adds bulk to your stool to support digestive regularity. The total recommended fiber intake for women is about 25 grams. For men, it’s about 35 grams. When trying to reach this recommendation, go slow to avoid gastrointestinal discomfort. Also, your water intake should be increased.

Carbohydrates are broken down into simple sugars during the digestion process and is absorbed into the blood as glucose. Insulin then allows the glucose to enter the cells as a source of energy. Any unused glucose is then stored in the liver or converted to fat for later use.

Let’s explore the two main types of carbohydrates. Can you guess which two I am referring to? That’s right, simple and complex. Simple carbohydrates are small compounds broken down very quickly providing you with a burst of energy after consumption. Some examples are glucose, sugar (sucrose), dairy (lactose), fruit and honey (fructose) and malt sugar (maltose). Of course, fruit contains natural sugar which offers so much more than energy. It contains fiber, antioxidants, vitamins and minerals. Because of this, fruit will not cause a spike in food glucose levels, therefore, good to eat. So make sure you get your 2 to 3 serving of fruit in each day! Unlike processed foods with added sugars, these are the simple carbohydrates we should try to stay away from. Complex carbohydrates are larger compounds that require more time to be broken down, slowing digestion and absorption and preventing extreme changes in blood glucose levels. Examples of complex carbohydrates are starches such as, whole grains [brown rice, oats, whole wheat, and barley], beans and legumes, and vegetables. These also help maintain weight and support heart health. Unfortunately, when grains are refined, all the good stuff is removed which helps increase the shelf life. This means the grain no longer has fiber. For example, to make white rice, the grain has been stripped of all the nutritional value and now becomes refined. White flour, found in white bread and pasta, is another example. Now the refined carbohydrate causes blood glucose levels to increase quickly and no longer contains the fiber that was there to slow digestion and absorption. Over time, these rapid spikes become increasingly taxing on our body. Our body’s ability to effectively manage blood sugar decreases and we become less able to produce adequate amounts of insulin. Insulin is a hormone that helps us control our glucose levels. When insulin is working less effectively, it becomes a major risk factor for Type 2 diabetes. Too many refined carbohydrates also increase our risk for chronic inflammation and obesity, which can lead to many other health conditions/problems.

This macronutrient, carbohydrates, have historically been central to many cultures around the globe and continues to provide an excellent source of energy when it remains in its natural form of whole grains. Examples of this are brown rice, kasha, millet, and quinoa. They key takeaways here are, don’t shy away from carbohydrates, as long as you are eating the right ones, don’t be afraid to enjoy a bowl of pasta, consider quinoa pasta instead of white pasta, and don’t cut them out of your diet entirely. They are in our diet for a beneficial purpose. The contain iron, dietary fiber, and Vitamin B. So, when asking yourself, what’s for dinner? Lean more towards these whole grains, which have not been compromised and still remain a satisfying, nutritious whole food. I hope you will see carbs through a different lens after reading this blog and can see the importance of this food group in our diets. Remember, as with anything, everything in moderation!