Carbs… Are They Really Bad For You?

What’s with the hate on carbs?  If you follow any of the trendy diets, you have likely seen carbohydrates being demonized in the health world in recent years.

Why do people think they are such a problem?

Most people know about the importance of protein and healthy fats… But when it comes to carbs, many people think they are bad for you.  Why is that?

What are carbohydrates? 

The most common forms of carbs are starches, sugars, and fiber.  Carbohydrates are found in many types of foods, both healthy and unhealthy.  You can find carbs in fruits, vegetables, legumes, baked goods, pasta, milk, bread, juice, and more.

Carbs are broken down in our body into a smaller compound called glucose, which our cells use as energy… and the type of carbs you consume for that fuel really matters!

Simple carbohydrates break down quickly providing a quick burst of energy.  Sugar (sucrose), fruit and honey (fructose), and dairy (lactose) are examples of simple carbohydrates. 

Complex carbohydrates take longer to break down, which slows digestion and prevents major spikes in our blood glucose levels.  Some examples are whole grains (such as brown rice, oats, quinoa), vegetables (including starchy vegetables), and beans/legumes.

Good vs. bad carbs

The truth is that there are “good” and “bad” carbs.  Whole foods, including fruits, vegetables, whole grains, and beans/legumes, are where you will find the “good” carbohydrates. 

There is a misconception that fruit has too much sugar and should be avoided.  While fruit does naturally contain sugar, it also is a great source of health and beauty-promoting fiber, antioxidants, vitamins, and minerals.  The types of sugars in fruit do not spike your blood sugar the same way white sugar does.

Think about it this way… There are 14 grams of carbohydrates in around 3 cups of broccoli and 15 grams of carbohydrates in 1 slice of white bread.  These two foods are completely different as far as your health goes. 

Broccoli is a nutritional powerhouse… and white bread is a refined carbohydrate with very little nutritional value, or a “bad” carb.

There are three main parts of whole grains:  bran, endosperm, and germ.  The bran and germ are the nutritionally dense part of whole grains. 

When grains are refined, the bran and germ are removed for increased shelf life of the product... and often there are unhealthy additives added to the product to improve taste, preserve, and even to spike cravings in an effort to have consumers finish it faster and buy again.

Because of the removal of the nutritional parts of the grains in refined carbohydrates, the health benefits of slowed digestion and blood glucose management are removed.  So foods like that slice of white bread that contain white flour and sugar cause your blood glucose to increase quickly, which can wreak havoc on your system.

So what’s with the hate on carbs?

All carbs break down into glucose in our system.  The glucose is either absorbed and used as fuel or stored as glycogen for when we may need fuel.  If you are storing too much excess glycogen, this can turn into stored fat in your body.

Foods too high in simple carbohydrates that cause blood glucose to spike quickly will require a hormonal response to process it.  Glucose spikes that occur too frequently can have negative consequences on our bodies and can be a culprit for obesity and chronic illnesses, such as diabetes and insulin resistance.

But healthy carbs are good for us!  They can facilitate healthy digestion, weight management, and provide important antioxidants and nutrients to keep us healthy, fight off aging and illness, and promote vitality and beauty. 

As long as you are eating nutritious, whole foods and limiting inflammatory refined carbohydrates, then there is no reason to fear carbs.

Too much of a good thing…

There are a lot of fad diets out there celebrating one of the three macronutrients and demonizing another. Your best bet is to find a healthy balance that works best for your body.

Proteins are building blocks for our system, helping us to build muscle tissue, optimal organ function, and promoting cell regeneration.  However, there is a lot of misinformation around protein that typically promotes consumption to a fault, including way too much animal protein and dairy in the standard American diet. 

Too much protein can convert to sugar and then fat, leading to weight gain; it can contribute to bacteria and yeast issues, including Candida; and it can fuel cancer cell growth. 

Typically, you want around 10-35% of your calories from protein.

Fat has recently been celebrated in the media with the ketogenic diet.  However, in the 1990’s and early 2000’s, the recommendation was to avoid fats.  Everything on the shelves was low-fat, fat-free, reduced fat… and unfortunately this trend led to health problems for many people.  Major shifts like these are a reason why I don’t recommend buying so heavily into fad diets. 

Now we know that healthy fats are critical for our health.  They provide your body with energy, help with satiety, are crucial for brain health, and help your body absorb vitamins and other nutrients. 

However, foods containing healthy fats are typically nutrient dense and eating too much could contribute to weight gain. 

The recommendation is for 20-35% of your calories to be from fat.

We now know that carbohydrates offer many health benefits, like weight management, digestion improvement, and blood sugar regulation. 

Too many carbs can turn to extra glucose in your system, which can be stored as glycogen or fat in the body.  Too much glucose in your system affects your blood sugar and insulin levels and can cause chronic issues, like diabetes or hormonal problems. 

The recommended amount of carbohydrates is 45-65% of your total calories. 

At the end of the day, everyone is different.  Experiment with yourself and pay attention to what feels best for you when it comes to a balanced diet.

What kinds of foods make you feel good and which ones make you feel tired or bloated? 

Which foods help with satiety and energy?  

Which foods seem to cause you to eat more, have cravings, and crash?

True health is finding a balance that works for you and makes you function and feel your best. I’d love to help you find that balance and make lasting healthy changes.

If you would like to inquire into one on one health coaching, click here to send me a message!