Confused About Carbs?
…rightfully so. Carbohydrates are one of the most controversial topics in nutrition.
CUT TO THE CHASE
Don’t be afraid of carbs… they are our body’s primary source of energy; fueling essential brain, kidney, heart, muscle, digestive and central nervous system functions.
…but be selective; not all carbs are created equal. Opt for whole, unprocessed sources coming straight from nature and limit processed, factory-made sources.
When it comes to quantity and timing, your optimal approach to carbohydrates is completely individual based on your current state of health, activity level, genetic predispositions and ultimate goals.
There’s a lot of buzz about carbs these days and many different schools of thought on how much we should be consuming. High carb, low carb, no carb, carb cycling, carb timing… it’s overwhelming.
We’re often lured into trying different diets by extreme weight loss stories without having an actual understanding of what carbohydrates are, their purpose and potential health implications in their absence. I’m sure you’ve heard of the keto diet — an ultra-low carb, high-fat diet that promotes a fat-burning state of ketosis. While this carb restrictive diet may work for some, it should only be considered after proper research and medical consultation because of the significant role that carbohydrates play.
By learning about the different types of carbs and how our bodies use them, you can make more informed choices about how much and which types you consume.
WHAT ARE CARBOHYDRATES?
Carbohydrates, fats and proteins are the three macronutrients our bodies need for proper growth and function. Our bodies do not create macronutrients, therefore we need to obtain them from food. Everything we eat can be categorized as a carb, fat or protein (except for water, which many consider a fourth macronutrient). Most foods contain a combination of each macronutrient, but are classified as the one they contain most of — i.e. an apple is a carb.
WHAT IS THE ROLE OF CARBOHYDRATES:
Carbs are the quickest and preferred source of energy to our bodies for brain, kidney, heart, muscle, digestive and central nervous systems function. During digestion, carbs are broken down into sugar and absorbed into the bloodstream. Insulin regulates blood sugar; determining if it should be used immediately for energy or stored for later in the form of fat as an energy reserve.
In the absence of carbs, your body will turn to fat or protein for energy — which is big reason why low carb diets claim to great for weight loss. However, the efficiency of fat and protein are efficient sources of energy is up for big debate. When used for energy, fat does not completely digest, causing ketones to be formed. Ketones are acidic and can build up in the blood stream; changing the chemical balance of the blood and creating the potential for negative health consequences. On the other hand, protein is not meant to be an energy source. It is a building block for muscle development and make to hormones, enzymes and other important chemicals in the body. If the body needs to utilize protein for energy instead, it can again have significant health implications.
Because of the essential functions that carbs support, it is important to speak to a health professional before beginning an ultra-low or no carb diet.
WHAT ARE THE DIFFERENT TYPES OF CARBOHYDRATES:
There are three different types of carbohydrates based on their molecular composition:
Sugars: Individual or short chains of sucrose (table sugar), fructose (naturally in fruit and honey), lactose (naturally in dairy), maltose, corn syrup and other sugars.
Starches: Long chains of sugar molecules found in root vegetables (potatoes/sweet potatoes, turnips, parsnips, carrots, plantains), legumes (beans, lentils, peas, peanuts, edamame, chickpeas), breads, cereals and whole grains.
Fiber: A plant-based nutrient that is not digested, but plays an important role in influencing the body’s digestive health, use of sugar and hunger levels.
These three types are categorized as either simple or complex based on the speed of digestion and absorption into the body’s cells. Sugars are simple carbohydrates while starches and fiber are complex carbohydrates.
Simple carbs have a simple chemical structure and are broken down quickly; spiking blood sugar and providing a quick burst of energy.
Complex carbs have a complex chemical structure and require more time to be broken down; providing slower, more sustained energy.
Simple carbs are typically processed; stripped of fiber with little nutritional value, while complex carbs are generally straight from nature and packed with fiber, vitamins and minerals. There is one big exception — fruit. Despite being a simple carb, fruit contains many essential nutrients that are under-consumed in the American diet, including vitamin C, fiber, potassium and folic acid. In moderation (2-3 servings per day), fruit can be a very healthy addition to most diets. Because of this, I prefer to take a processed vs. whole approach to carbs instead of simple vs. complex.
PROCESSED CARBOHYDRATES:
If it doesn’t come straight from nature, it’s processed — candy, flavor syrups, soda, soft drinks, cake, cookies, baked goods, chips, crackers, cereals, pasta, bread and white rice.
Processed carbs are generally high in calories, sugar, sodium and trans fat and low in fiber and nutrients. Many also contain dyes, binders and additives that are chemically designed to make us crave more. Have you ever noticed how you can’t just stop after one Oreo or a handful of Cheez-Its? Contrary to what the food industry wants us to believe, it’s not lack of willpower — it’s the reward center in your brain lighting up and demanding more. Add in the quick digestion and lack of nutrients, you want more and more despite significant caloric intake. Shortly after comes the dreaded sugar crash, leaving you feeling sluggish and lethargic.
While most of us can safely eat processed carbs in moderation, overconsumption can have serious implications. Over time, rapid and repeated blood sugar spikes become increasingly taxing on our bodies; impairing our ability to manage blood sugar, causing inflammation and decreasing satiety. These factors all the major precursors to weight gain, obesity and chronic disease.
WHOLE CARBOHYDRATES:
Whole carbohydrates come straight from nature — fruits, vegetables (with dark green vegetables like kale, broccoli, spinach, bok choy, brussels sprouts and collard greens packing the strongest punch), legumes (beans, lentils, peas, peanuts, edamame, chickpeas) and whole grains (oats, barley, brown rice, bulgur, millet, farro, spelt, corn). There are also pseudograins — seeds that are nutritionally similar to cereal grains — such as quinoa, buckwheat, kasha, millet and amaranth that are whole and healthy sources of carbohydrates.
Whole carbs are generally high in vitamins, minerals, antioxidants and fiber; providing slower sustained energy and satiety. These carbs regulate blood sugar and digestion, boost the immune system, support cardiovascular health and help manage weight when consumed in moderate portions.
MAKING HEALTHIER CHOICES:
Now that you know more about the different types of carbs and how they impact our bodies, it’s important to experiment with different varieties, quantities and timing to find what works best for you.
The directional movement of the scale will be a good first indicator of successful choices, but be sure to pay attention to how different carbs make you feel — energy level, focus, mood, skin clarity, quality of sleep, hunger and digestive function. Continuously check-in with yourself and make modifications based on what you observe.
Here are a few suggestions to help you get started:
Keep a food journal for one week: Record everything you eat and the time you ate it for one week. Note how you feel 30 and 60 minutes after — energy level, cravings, stomach irritation, gas, bloating, etc. Pay attention to when you’re reaching for coffee, how long it is before you’re hungry again, the quality of your workout and even the quality of your sleep.
Identify connections between what you’re eating and how you’re feeling: Did you have an afternoon cookie and feel like you needed a nap shortly after? Did you go carb-free all day and struggle through your workout? Connect the dots between what you’re eating and how you’re feeling to identify opportunities to make modifications.
Increase your intake of fruits and vegetables: By eating more foods that are nutrient dense and fiber rich, you will naturally have less room and desire for unhealthy foods. Simply put by IIN, you will crowd out the unhealthy food in your diet. This is the ultimate goal — feeling satisfied and nourished without feeling deprived.
Consume carbs along with fats and proteins: Fill your plate with colorful vegetables along with palm-sized portions of whole carbs, high quality protein and healthy fats for a complete and balanced meal.
Remove temptations: Keep your pantry free of temptations and your fridge stocked with nutrient dense snacks (vegetables, hummus, fruit, nuts, seeds). Keep these on hand while at work or on-the-go.
Get cooking!: There is a big difference between an oven-baked sweet potato at home and restaurant prepared sweet potato fries. When cooking your own food, you can control exactly what goes into it. Bake, roast or pan sear carbs using extra virgin olive oil, avocado oil or coconut oil. Experiment with new types of grains and recipes that you’ve never tried before to keep clean eating fun and sustainable!
