Carbohydrates are one of the three macronutrients that our bodies need to function properly. However, there is a lot of confusion about whether carbs are good or bad for us. In this article, we will explore the truth about carbs and help you understand the difference between good and bad carbs. We will also provide tips on how to choose healthy carbs and incorporate them into your diet.
What are Carbohydrates and Why Do We Need Them?
Carbohydrates are one of the three macronutrients, alongside proteins and fats. They’re the body’s primary source of energy and are essential for various bodily functions, including brain function.
Carbs are primarily found in foods like bread, pasta, cereals, fruits, vegetables, and dairy products. When you consume carbs, your body breaks them down into sugars (including fructose, glucose and lactose), which are absorbed into the bloodstream and transported to cells for energy.
Carbohydrates can be classified into three main types:
- Sugars: These are simple carbs, found in fruits, milk, and sweets.
- Starches: These are complex carbs, found in foods like potatoes, legumes, and whole grains.
- Fibre: This is a type of complex carb that the body can’t digest. It’s found in fruits, vegetables, and whole grains.
The Difference Between Good and Bad Carbs
Not all carbohydrates are the same. They vary in their composition and impact on the body. Based on how quickly your body breaks them down, carbs are usually classified into two broad categories: simple and complex.
Simple Carbohydrates
Simple carbohydrates are broken down quickly by your body and cause your blood sugar levels to spike. These are made up of one or two sugar molecules, making them quick to digest. They provide a rapid energy spike, followed by a crash that can leave you feeling hungry and tired. Simple carbs are found in foods like candies, soft drinks, and baked goods made with white flour.
Complex Carbohydrates
Complex carbohydrates are broken down more slowly by your body and provide sustained energy. These consist of long chains of sugar molecules, making them slower to digest and providing a steady release of energy. Foods rich in complex carbs include whole grains, fruits, vegetables, and legumes. They are typically high in fibre, contributing to feelings of fullness and helping maintain a healthy digestive system.
In other words, simple carbohydrates are the “bad” carbohydrates because they can cause spikes in blood sugar levels and lead to weight gain. Complex carbohydrates are the “good” carbohydrates because they provide sustained energy and are good for your health.
What Happens If You Cut Carbs Completely?
While cutting back on simple carbs (like sugar-sweetened beverages and white bread) can be beneficial, eliminating all carbs, including complex ones, might not be the best strategy for your health and can have a number of negative effects on your body, including:
- Fatigue: Since carbs are a primary energy source, removing them can leave you feeling fatigued. Over time, your body can adjust to using other energy sources like fats, but the transition period can be challenging.
- Nutrient deficiencies: Many foods rich in carbs are also packed with essential vitamins, minerals, and fibre. Cutting them out can lead to a deficiency in nutrients like Vitamin B, magnesium, and antioxidants.
Did you know: Carbohydrates help preserve muscle
~ Healthline
- Digestive health: A lack of dietary fibre (found in many carb-rich foods) can lead to digestive issues like constipation.
- Brain function and mood swings: Your brain needs a steady supply of glucose (from carbs) to function properly. When you cut out carbs, your brain may not get enough glucose, which can lead to mood swings, irritability, and difficulty concentrating.
- Weight gain: Contrary to popular belief, cutting carbs does not always lead to weight loss. In fact, some people find that they gain weight when they cut out carbs because they’re more likely to eat unhealthy fats and proteins.
- Long-term sustainability: Many people find strict low-carb or no-carb diets challenging to maintain over the long term. This can lead to a yo-yo dieting pattern, which is not beneficial for health or weight management.
How to Add More Carbs Into Your Diet
Since carbohydrates are crucial for our body, it’s essential to choose the right types of carbs and incorporate them properly into your diet. Here are some tips on how to do this:
Choose whole, unprocessed carbs
Opt for whole grains like brown rice, quinoa, and oats over refined grains like white rice and white bread. Whole grains are rich in fibre and will keep you feeling full for longer. Similarly, choose whole fruits over fruit juices, which often contain added sugars and lack fibre.
Eat plenty of fruits and vegetables
Whole fruits and vegetables are a great source of complex carbs, providing fibre, water, and bulk that can help you feel fuller on fewer calories. They are high in fibre, vitamins, and minerals, and low in calories. Aim to include a variety of colours in your diet to benefit from a wide range of nutrients.
Be mindful of portion sizes
Even healthy carbs can contribute to weight gain if you eat too much. Be mindful of your portion sizes. For instance, a serving of cooked grains should be about half a cup, and a serving of fruit is typically one medium piece.
Balance your plate
Aim to include a balance of macronutrients in your meals – carbs, protein, and fat. A balanced plate might include a quarter plate of complex carbs (like whole grains or starchy vegetables), a quarter plate of lean protein, and half a plate of non-starchy vegetables.
Opt for legumes
Foods like beans, peas, chickpeas, and lentils are great sources of complex carbohydrates. They are low in fat and high in folate, potassium, iron, and magnesium. They are also high in protein and fibre, making them a great choice for a balanced meal. Legumes can be a healthy substitute for meat, which has more saturated fat and cholesterol.
Limit added sugars
While some sugars occur naturally in foods (like fructose in fruit or lactose in milk), added sugars contribute additional calories without the benefits of other nutrients. The Dietary Guidelines for Americans recommend that less than 10% of the calories you eat or drink every day come from added sugar. Foods high in added sugars include sugary drinks, desserts, and candy. These are high in calories but low in nutrition. So it’s best to limit these and instead opt for fruits, vegetables, and whole grains.
Incorporating carbs into a healthy diet is all about choosing the right types of carbs and balancing them with other nutrients. Remember, it’s not about eliminating carbs, but rather about choosing nutrient-dense, whole food sources of carbs that can provide sustained energy and contribute to overall health. So don’t fear the carbs! It’s all about balance and making smart choices that fuel your body and satisfy your taste buds. As always, it’s a good idea to consult with a healthcare professional or a registered dietitian for personalised dietary advice.
