I’ve been listening to and discussing the war against carbs for over 15 years. It started with the Atkins diet craze of the early 2000’s. This diet successfully vilified carbs and their reputation seems damaged forever more. Even though significant research and some health concerns began to debunk Atkins year ago, other diets cropped up to carry the message forward – carbs make you fat and unhealthy. Should we still be thinking this way?
We know more now, nutritional science has progressed, so it isn’t no longer reasonable to marginalize the nutritional value of a macronutrient as essential to our body as carbohydrates. It is important to understand that the family of carbohydrates is greatly varied and not all carbs are created equal.
Yes, there are carbohydrate rich foods that are not healthy choices for people, such as white rice, white bread, cookies and baked goods. Drinks consisting primarily of simple carbohydrates, such as fruit juice from concentrate, are not good for us either. These types of foods challenge the body in a couple of ways.
First, simple carbohydrate food products are typically processed, dense in sugar and lack nutrients. This makes them a more direct source of energy, which we burn through quickly. Hence, it takes longer to feel full when you eat these food and it’s very easy to overeat them because of that.
Second, simple carbs spike blood sugar and insulin levels. This leads to an inevitable energy crash during the day, which is difficult to manage, especially if you’re at work. Repeatedly raising insulin levels is also a risk associated with Type 2 diabetes.
Well, fruits, vegetables, beans, and dairy also include carbs.
Complex carbohydrates, such as vegetables, beans, and fruits, are rich in vitamins, minerals, and fiber. Our bodies react very well to complex carbohydrates because of the healthy nutrients they provide. Complex carbs digest more slowly due to the fiber content, which helps you feel full longer as the energy gets absorbed and released over a long period of time.
The type of carbs you consume matters most. Clearly, not all are evil and many are vital for our health. Depending on your goals and level of exercise, a diet that’s either low or high in carbohydrates could make most sense for you. If your concern with carbs is strictly weight related and you take on a diet such as Keto, be sure to get the limited carbs you’re allowed from sources such as fruits, nuts, beans, and vegetables.
Main photo by Joe Pregadio
