Carbs: A Friend or Foe?
- mavseatwell
- Mar 2, 2022
- 3 min read
Hey, Mavs! I want you to think of a food that is considered to be a carbohydrate. What came to mind? It was probably along the lines of pasta, a bagel, a cookie, or a piece of bread. It is no secret that carbohydrates get a bad reputation, and it does not help that the carbs well known are foods that society has added a negative label to. If you spend any time on social media, you have most likely seen someone talking about cutting carbohydrates from their diet. Whether that is a friend sharing their experience with the keto diet or an advertisement for a new weight loss program, the stigma that carbs are bad is all around us.
The negative claims surrounding carbs are endless and can include things like “carbs just turn into sugar and sugar is bad for you”. Or maybe you've heard that “eating carbs will only make you sluggish”. It is true that carbohydrates turn to sugar in the body; however, they are used by the body to create energy in the form of adenosine triphosphate (ATP). Carbohydrates can also make you feel sluggish, but that is when the wrong choices are overeaten or not balanced with other food groups such as protein and fat, which results in an energy crash. The truth is that not all carbohydrates are created equal, but all can be enjoyed as part of a balanced diet!
Carbohydrates are crucial and have several functions within our bodies: energy production, regulation of blood glucose, sparing the use of protein for energy, breakdown of fatty acids, and providing fiber. Not only can cutting out carbs have negative effects on our physical health, but it is also not a sustainable dietary change long-term. While carbs are essential, it is important to balance them with protein or healthy fats. This helps to slow the absorption of sugar in our blood and helps to keep us full for longer. According to the Dietary Guidelines for Americans, 45% to 65% of the average adult’s daily calories should be from carbohydrates. While calorie needs vary from person to person, try to ensure about half of your calories come from carb sources. I know this sounds like a lot, but in truth, so many foods provide our bodies with carbohydrates that you are likely already falling within that range. Certain foods that people don't even realize contain carbs actually do, such as fruit, milk, yogurt, legumes, and even veggies!
There are two main types of carbohydrates: simple and complex. Simple carbohydrates are the most common and often the ones that get the bad reputation. Simple carbohydrates are foods like cookies, pastries, soda, and white bread. The term ‘simple’ just means that the body is able to break it down easily to be converted into energy. As a result, consumption of simple carbs typically result in a blood sugar spike followed by an energy crash.
There are also complex carbohydrates which include whole grains, starches, peas, oats, beans and vegetables. These are made up of longer chains of sugar molecules and are harder for the body to break down into smaller chains to be used for energy. Complex carbohydrates are a great option as they take longer to digest, providing consistent energy throughout your day.
So, why should you include carbs and emphasize complex carbs in your diet? Here are 5 reasons!
1. Complex carbs contain fiber which keeps you fuller longer! Fiber also supports a healthy gut and heart.
2. Whole grains contain vitamins and minerals that support various body functions.
3. Whole grains can provide extra protein compared to their refined grain counterparts.
4. The brain relies on carbohydrates for its energy source.
5. Carbs are a delicious component to add to any meal and provide extra satisfaction.
It may be overwhelming to shift from eating primarily simple carbs to focusing on complex carb options. Luckily, there are some great whole grain alternatives available! Here are a few simple swaps to incorporate more complex carbs into your diet:
Swap white bread for whole grain or seeded bread
Swap refined pasta for whole grain, chickpea, or lentil pasta
Swap orzo for lentils, quinoa, or farro
Swap white rice for brown rice or wild rice
Swap sugary cereal for a bowl of oats
Just remember, while society and social media may demonize carbohydrates, the reality is that they are very important to include within our diet and have several functions within our bodies. Opt for whole grains and complex carbs whenever possible, as these will provide additional nutrients and consistent energy.
I want to leave you with one of my all-time favorite recipes packed with nutrients and whole grains to try for yourself – this delicious veggie lentil soup:
Stay healthy, Mavs!
Written by: Heather Bacon, Dietetic Intern
Reviewed by: Carly Richter, RDN, LD
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