Clearing up the Carb Confusion

When it comes to protein, carbohydrates, and fat there is no shortage of controversy and debate, which can make it really hard to know what to eat!  But all foods contain macronutrients, so today let’s clear the air and calm the confusion around carbohydrates.

WHO needs carbohydrates? 

Everyone!  Carbohydrates are essential for life! The brain alone requires about 130g of glucose per day for basic functions. 🧠 Carbohydrates provide us with necessary energy for both voluntary and involuntary processes in the body.  

As is the case for all macronutrients, different individuals need different amounts to thrive.  A high carb ratio may work well for people who are extremely active, or people who do not tolerate protein and/or dietary fats well.  Conversely, many people, especially those with blood-sugar concerns, will not tolerate higher intake of carbs. 

Regardless of whether you eat a lot or a little, when it comes to carbohydrates it’s important to know a little bit about different types of carbs, and what happens in the body when you consume them. 

WHAT are carbohydrates exactly?  

Molecularly, they are chains of sugar, with different types having varying numbers of sugar molecule groups connected like a chain.  The simplest type, monosaccharides, have only 1 sugar group.  Polysaccharides consist of complex chains of linked monosaccharide units. 

Food-wise, you may think of carbohydrates as bread, pasta and rice. However, fruits, vegetables and beans (legumes) are also carbohydrates!  

When we eat foods containing carbs, complex sugar structures are are broken down into glucose, the individual monosaccharide “building blocks” in order to be digested.  

Glucose enters the bloodstream, and insulin is released to move glucose from the blood stream into storage. The optimal storage location for glucose (known as glycogen in storage form) is in the liver or muscle tissues to be available for immediate energy needs.  Glycogen in the liver and muscles will provide for stable blood sugar.  Exercise and living an active lifestyle causes us to burn through our glycogen stores regularly, freeing up storage space for the next time we eat carbs.  

Our bodies generally run pretty smoothly this way, utilizing carbs for energy, and if we are active and regularly burn through our glycogen stores we can typically maintain a steady weight. 

However, if our muscle and liver storage is full, subsequent sugar removed from the bloodstream is moved into the next best storage option: body fat.  That’s why eating too much, and exercising too little can get us into weight gaining trouble.  

Seems pretty straightforward, right?  So…

WHY all the confusion?

“Low carb” diets have been popular for decades.  From Atkins to Keto, there is no shortage of books, blogs and testimonials touting the benefits of ditching carbs to drop pounds.  

It’s generally true that when relying on carbs as a primary fuel source, it’s unlikely that we will burn body fat.  As stated above, we can usually maintain weight this way, consuming carbs and utilizing our glycogen stores for energy throughout the day.  

When carb intake is reduced, many people do successfully lose weight, because their body must look for another fuel source to burn: usually body fat.  It’s important to note: when dietary fat (and to a lesser degree protein) is consumed, insulin is not triggered.  If you remember one thing, remember: Insulin is a storage hormone. When carbs convert to sugar in the blood stream, insulin is looking for a place to put that sugar. By avoiding foods that trigger insulin, in many cases, less calories go into storage as body fat. Sounds simple, right?

So, over the years, carbs have gotten a bad rap.  But carbs themselves are not the enemy.  Without making this a novel- there are already many books available on this topic- keep these points to in mind: 

• You need carbohydrates to survive!

• There is no one perfect diet for everyone, including weight loss focused diets. Not everyone will thrive on a low carb diet.

• Any foods eaten in excess can cause weight gain, and conversely caloric restriction can result in weight loss.

• Hormone balance and other health factors can play a huge role in how your individual body responds to diet.

• The “optimal” ratio of macronutrients (carbs, protein and fats) is as unique for each individual.

• Just like calories, all carbs are NOT created equal. Highly processed and refined, simple carbs (white-fluffy foods, foods that have been bleached, just about anything in a package) will generate a different response than complex carbs that are high in fiber (leafy greens, fruits, vegetables and whole grains). More on this below….

So, since we all need carbs to survive, the trick is knowing which carbs are your friend, and which are your foe.

HOW to make smart carb choices:

#1: 🤓 Eat complex carbohydrates. These “smart carbs" are whole food (unprocessed), slow digesting, high in fiber and nutrient rich.  They contain fiber which causes them to digest slowly, avoiding the dreaded blood sugar spike.  Fiber is great for gut health, and these foods also contain a multitude of beneficial vitamins and minerals!

Examples of slow digesting, complex carbohydrates: 

• Non-Starchy Vegetables including leafy greens, broccoli, green beans, onions, spinach, etc.

• Berries

• Legumes such as beans, lentils and chickpeas - hello hummus!

• Starchy tubers such as potatoes, sweet potatoes, or sweet winter squashes

• Whole, minimally-processed grains such as quinoa, brown or wild rice, slow-cooking oats, buckwheat, and sprouted grains.

#2: Limit intake of refined carbohydrates…especially if you’re trying to control your weight.  There may be times when it makes sense to consume more of these foods (see #3 below), but these are generally very simple carbs that are quickly digested and spike blood sugar. 

Examples of quick digesting, simple carbs (to be consumed in limited quantity)

• Pasta

• Bread

• Crackers (anything made with bleached flour), chips

• Instant Oatmeal

• Risotto

• Cookies

• Soda

• Fruit Juice

• Anything with added sugar!

#3: Consider the timing of your carb consumption

As mentioned above, there may be times when it’s appropriate to eat quick digesting simple carbs, for example, if you need quick energy before an athletic activity, it’s smart to eat something that digests quickly and doesn’t weigh you down.  

For most of us, we will do best to time our carbohydrate consumption following exercise, when our muscles will be ready for glycogen replenishment.  

Pay attention to your body and see what works for you. If you’re experiencing an energy slump an hour or two after lunch, it may be a cue that your carb consumption is too high at that time of the day.  Try increasing your protein at lunch and getting your carbs later in the day.

#4: Avoid treats and packaged foods that are high in added sugar and industrial ingredients.   

Hopefully it goes without saying that theses foods are detrimental to your health and should be limited as much as possible.  

#5: Experiment with the ratio of carbohydrates you eat!  We all need different amounts. Pay attention to the results when you increase or decrease your carb intake and apply that knowledge as you fine tune your personalized diet.

So, are you feeling confident to make smart carb choices? I hope so!  Carbs are definitely not the enemy, we just need to know how to choose the right ones.  Please reach out if you have any questions or concerns about choosing the right foods for you.  I am happy to help!