What's the Deal with Carbohydrates? Debunking Myths and Embracing Facts
by Allison Cain, RD, associate at On the Brink Nutrition Collective
Introduction:
Carbohydrates often get a bad rap in the world of nutrition, but do they really deserve it? At On The Brink, we see a lot of misinformation about carbs, but the truth is, carbohydrates are an essential part of a healthy diet. Let’s clear up the confusion and set the record straight about this vital nutrient!
What Are Carbohydrates?
Carbohydrates are one of the three main macronutrients that our bodies need, along with proteins and fats. They are called macronutrients because we need them in larger amounts compared to vitamins and minerals. In fact, it’s recommended that 45-65% of your daily calories should come from carbohydrates. (1)
Simple vs. Complex Carbohydrates: What's the Difference?
Carbohydrates come in two main forms: simple and complex.
Simple Carbohydrates are made up of shorter chains of glucose and are quickly broken down by the body for immediate energy. Common sources include white bread, baked goods, table sugar, maple syrup, and sugary beverages. These carbs are great for quick energy bursts, especially during challenging workdays or physical activities. They can also bring joy and comfort, helping to keep us out of a scarcity mindset regarding food.
Complex Carbohydrates consist of longer chains of glucose and are absorbed more slowly by the body. Examples include beans, whole grains, vegetables, fruits, and corn. These carbs provide fiber, which helps regulate blood sugar and supports digestive health. Fiber isn’t digested by human enzymes in the small intestine but is instead broken down by bacteria in the colon, promoting regular bowel movements and feeding beneficial gut bacteria.
The Role of Carbs in Our Bodies
Carbohydrates are our body’s primary source of energy, especially for the brain. When we don't consume enough carbs, the body is forced to use proteins for energy, which means those proteins can’t perform their other vital functions, like maintaining muscle mass, regulating fluids, and supporting immune response. By getting enough carbs, we allow proteins to do their important work elsewhere in the body.
Why Low-Carb Diets Aren't the Answer
So, why are low-carb diets so popular if carbs are so important? Low-carb diets have been around since the 1880s and gained massive popularity in the 1990s with the Atkins diet. Today, variations like keto, paleo, and the carnivore diet promise quick and easy weight loss. However, research shows that while there might be rapid weight loss initially (mainly due to water loss), low-carb diets are not more effective than other dietary interventions for long-term weight loss. (2). In general, we know dietary approaches for weight loss are largely unsuccessful in the long term. (3)
Our bodies are biologically designed to crave carbohydrates. When we restrict carbs, the body produces a hormone called neuropeptide-Y, which increases our desire to consume carbs. So, if you’ve struggled to stick with a low-carb diet, know that it’s not about willpower—it's biology!
Embracing Carbs for a Healthy Lifestyle
At On The Brink, we believe in the importance of including a variety of carbohydrate sources throughout the day. Carbs, especially when paired with proteins and fats, help stabilize blood sugar levels, maintain energy, and keep our mood steady. Prioritizing both satisfying, comforting carbs and fiber-rich whole grains can help you feel your best physically and emotionally.
Conclusion:
In conclusion, carbohydrates are a vital part of a balanced diet, and cutting them out entirely can do more harm than good. Embrace a variety of carbs to fuel your body and mind, and don’t fear this essential nutrient!
Call to Action:
Still have questions about carbohydrates and how they fit into your diet? Wondering what this means for you as an individual? We’re here to help! Contact us for personalized, one-on-one support today.
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