Are Carbs Bad?
We have seen carbs bullied as the worst food group to consume time and again by various diets and “experts”, and we are just now starting to turn a corner as a society in realizing that carbs have a very important role in our nutrition intake.
Carbs have been singled out because of the toxic food landscape we currently live in. True, the ultraprocessed quick fix foods that we see lining the shelves of the grocery store and mini marts aren’t good for us, and they typically fall into the carbs category. Grab and go filler foods like chips, cookies and even sports drinks are high in carbohydrates which give quick boosts of energy, are palatable (and even addictive because of the added chemicals and sugars), and therefore we want more and more of them. As Dr. Mark Hyman noted in a recent podcast, the real issue is our excess intake of refined starches and sugars and our lack of ability or access to follow a whole food, nutrient dense diet. It’s not actually the carbs fault! So let’s take this step by step:
What Is A Carb (aka Carbohydrate)?
A carbohydrate is a macronutrient that our bodies need to function properly, along with fat and protein. Without going to much into the science of things, you can think of carbs in terms of two categories (simple and complex), and in three categories: sugar, starch and fiber.
How much you could consume carbohydrates in your diet depends – ALWAYS – on what your goals are! Fat loss versus muscle gain versus maintenance require different strategies. Carbohydrates can make up 40-50% of your total daily dietary intake - what is more important than that is the quality of carbohydrates being consumed.
High glycemic carbohydrates increase insulin secretion in the body, and when those levels are too high for too long our bodies use the carbohydrates for energy instead of burning the stored fat. Low glycemic carbohydrates do not raise blood sugar as much as high glycemic carbohydrates too, which allows the body to burn fat more efficiently and your body will produce less insulin.
Carbohydrates are important to consume, and are necessary in relation to the other macronutrients (proteins and fats) that a body needs to operate in its most efficient state. Weight gain and other health problems arise when we eat too many carbs, and our bodies stores the excess intake as fat so instead of burning them off, they add to the problem.
When we eat too few carbs, there are two issues. First, you are eliminating macronutrients the body needs to function and process at a normal state. Second, complete elimination is not sustainable long-term and then when carbs are reintroduced it essentially “shocks” our body which causes the weight to come back, usually plus some. Plus the mental aspect of elimination creates more internal demand, which is why it is best to focus on restraint versus restriction.
But There's A Healthy Way To Eat Carbs.
For best outcomes it is ideal to control quality, timing and the quality of food intake in order to reach your health goals. It is always wise to consult with an expert (health coach, nutritionist, dietician, doctor) to get started with what is best for your body and goals depending on current state of health, access, and other variables, and then schedule check ins for adjustments and accountability based on the program recommended to you.
When trying to decide which carbs are best for you to consume, think of ingesting a variety from the following categories:
· Whole and enriched grains
· Fresh fruit
· Non-starchy vegetables
My personal go to carbs include a variety of fresh low glycemic vegetables like asparagus, riced cauliflower and leafy greens; gluten free quick oats and brown rice; and fresh fruit like berries, apples and pineapple.
Time to make peace with carbs – stop avoiding them and start incorporating them based on your goals!
Want To Talk More? Email hi@hellocoaching.info Now!
Email now to connect with me directly, or leave a comment below! Email me here
header.all-comments