The first in a series of myth-ish busting posts, today we break down carbohydrates…literally ;).
Like its sister macronutrient fat many years ago, carbohydrates have had a tough go in recent times. Chided as THE reason for weight gain and often blamed for sluggishness, lack of focus, illness, and any significant drop in the Dow Jones Industrial Average, carbs are pretty much this decade’s pariah. As a result, low-carb diets have been trendy for quite some time.
But the truth about carbohydrates is more complicated.
What is a carb, and why do we need them?
Carbs are the primary fuel source of the body. Carbs are broken down from complex carbohydrates (oligosaccharides and polysaccharides containing 3-20 sugar molecules) or simple carbohydrates (mono and disaccharides 1 or 2 sugar molecules) into glucose. Glucose is then used to make ATP which provides vital energy to various cellular processes throughout the body. Glucose is also the primary fuel source of the brain.
What do we miss out on when we eliminate carbs?
1. FIBER
Plant-based foods, such as fruits, vegetables, and whole-grain products, contain fiber. Fiber is a complex carbohydrate. The body can’t break down fiber. Instead, most of it passes through the intestines, facilitating digestion. Fiber also regulates blood sugar, lowers cholesterol, and keeps you feeling full longer.
Experts recommend that adults consume 25 to 30 grams of fiber every day. If you’re not eating carbs. You’re likely not eating enough fiber.
HIGH-FIBER FOODS INCLUDE:
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Beans and legumes, such as black beans, chickpeas, lentils, and pinto beans.
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Fruits, especially those with edible skins (apples and peaches) or seeds (berries).
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Nuts and seeds, including almonds, peanuts, walnuts, pumpkin seeds, and sunflower seeds.
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Whole-grain products, such as brown rice, oatmeal, quinoa, cereal, and whole-wheat bread and pasta.
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Vegetables, such as corn, lima beans, broccoli, brussels sprouts, and squash.
2. ESSENTIAL VITAMINS AND MINERALS:
Carbohydrates contain tons of essential vitamins and minerals, including magnesium, B vitamins, calcium, vitamin C and vitamin E, selenium, and phosphorus, just to name a few. Your body uses these vitamins and minerals to run vital biochemical processes, including antioxidant pathways and energy production.
3. ENERGY FOR EXERCISE:
Carbs, fat, and protein all provide energy, but carbohydrates are your main fuel source when you exercise. Eliminating carbs can lead to insufficient energy and delayed recovery.
4. MICROBIOME DIVERSITY
Fiber is an essential source of food for the bacteria in your gut. The health of the microbiome cannot be understated. A balance of commensal flora is vital for brain health, immune system function, and even emotional health.
Side Effects of a low-carb diet can include fatigue, low blood sugar, constipation, headaches, nausea, and brain fog.
What’s the difference between simple and complex carbohydrates?
There are three main types of carbs: starches, fiber, and sugars, which are categorized as simple or complex carbohydrates.
SIMPLE VS. COMPLEX
Both simple and complex carbohydrates are broken down into monosaccharides (single sugars), turned into glucose, and used for energy in the body.
Simple Carbohydrates: these are chemically composed of short chains of sugar molecules and are therefore digested more quickly than complex carbohydrates.
Simple carbs are often assumed to be unhealthy, but this is not entirely accurate. Many healthy foods contain simple carbs. Fruit and milk are examples. Fruit contains antioxidants and fiber. Milk is a source of calcium and protein and B vitamins.
Simple carbs can also be found in processed and/or refined foods, including baked goods, cereals, candy, and added sugar. These foods are best consumed in moderation due to their less-dense nutritional profile.
A diet composed of a high quantity of processed simple carbs can spike blood sugar. This can contribute to mood swings and an initial surge of energy that is relatively short-lived.
Complex Carbohydrates are chemically composed of longer chains of molecules and take longer for the body to break down and therefore release energy more gradually and leave us feeling satiated longer.
While it is true that complex carbs are usually more nutrient-dense than many simple carbs, there are complex carbs that are less nutritious than others. Examples are:
- white flour
- degermed cornmeal
- white bread
- white rice
These are refined grains because they have been stripped of the bran and germ of the grain and, therefore, no longer contain the complete nutritional value of whole grains. Bran and germ provide fiber, vitamins B and E, phytochemicals, and healthy fats. Examples of whole grains include:
- brown rice
- barley
- buckwheat
- bulgur wheat
- oats
- wild rice
- spelt
- whole wheat
Why is this “myth-ish” busting?
Well, because each person is unique. Maybe while you were reading, you were thinking… “But, I feel better when I reduce carbs… I felt great on Keto… Or… I have low/high blood sugar or diabetes.
You will never find me supporting any one way of eating for all people. My best advice to everyone is to learn to listen to what your body is telling you. But it’s crucial to know what YOUR body is telling you and to understand the genuine implications of a restrictive diet, not the least of which may be a negative shift in your relationship with food.
What if I have diabetes?
If you have diabetes, it is best to consult a doctor, dietitian, or nutritionist who can help you plan meals to manage your blood sugar. Though daily carbohydrate requirements are similar to those for someone without diabetes, it’s important to avoid eating too many carbohydrates at one time. According to the American Diabetes Association, the guidelines are 45 to 60 grams of carbohydrates at each meal.