Some people call them evil. Others crave them.
So what’s the verdict on Carbohydrates?
Carbs are so divisive.
It is one of the most craved foods. Its power over us makes us feel like they're bad. Then we feel guilty for eating them.
Some people say carbs make us fat. There are full-on diets that eliminate them.
So what's the bottom line?
What are Carbohydrates?
Carbohydrates are found in a variety of foods. Everything from fruits, vegetables, beans, and dairy to bread, pasta, crackers, cookies, pastries, popcorn, potatoes, soft drinks, juice, and apple pie.
They can be refined: Made of sugars that are easily and quickly broken down (candy, juice, soda, white bread, pasta, sugary cereals).
Or they can be complex: Made with fiber that takes longer to break down and offers more nutrition (Vegetables, fruits, bran, whole wheat, beans, oats, quinoa, and other whole grains).
Why Carbs Are Good
Carbohydrates are our body’s preferred energy source. Our go-to energy provider for daily activities and exercise. Glucose, one of the simplest sugars carbohydrates can be broken down into, is the only fuel source our brain wants to use.
Whole grains have antioxidants, healthy unsaturated fats, vitamins, minerals, and fiber - which all help to prevent disease.
Interestingly, certain fibers are broken down into Short Chain Fatty Acids (SCFAs) which are the primary fuel used by our gastro-intestinal cells. These SFCAs keep the cells healthy and better able to digest and absorb nutrients from the foods we eat.
Carbohydrates are important fuels for our muscles, which makes them imperative for athletes of all calibers.
Why Carbs Can Be 'Bad'
Though carbohydrates are necessary for good health, we as Americans eat way too much of them.
Americans eat an average of 34 teaspoons of sugar on average every day. That’s over 500 calories worth of the sweet stuff!
But we should be consuming no more than 6 teaspoons per day for women, and 9 teaspoons for men.
Eating too many carbohydrates, especially those that are refined, is strongly linked to the development of heart disease and type 2 diabetes. This is because over time, excess sugars in the bloodstream damage blood vessels and the nerves that enervate your heart.
In fact, having a refined-carb-centric diet can raise your blood pressure, blood sugar, and even your triglycerides. And that's for adults and kids alike!
What happens after eating a high-carb meal?
After eating a meal or snack consistently of primarily carbohydrates, especially refined ones, your blood sugar goes up drastically. This triggers the release of insulin, which is the gate-keeper that allows cells to take in the glucose.
Constant swings in our blood sugar throughout the day, rather than a fairly steady blood sugar level, cause insulin to be released more frequently. Over time, this high demand may lead to insulin resistance (cells not being able to use insulin as well as they used to, so blood sugar stays higher for longer).
What’s more, this type of eating pattern also causes premature aging. These spikes in blood sugar actually cause Advanced Glycation End-Produce (aptly shortened to AGE), which can not only lead to early dementia, hardened arteries, and other degenerative diseases but also leads to wrinkles!
Choose Good Carbs, not No Carbs
The bottom line is that we need carbohydrates to get all the antioxidants, bioactive compounds, vitamins, and minerals for optimal health. The goal is to choose the right ones.
Here are some tips on making great carb choices:
Choose vegetables and fruits as your primary carbohydrate source – and include them in every meal and snack.
Half your plate should be veggies at dinner. Have a side of veggies at lunch (leftover veggies, side salad, or a baggie of fresh-cut vegetables such as carrots, sugar snap peas, or bell peppers).
Eat a piece of fruit with snacks and perhaps sprinkle some berries on your breakfast cereal or oatmeal.
Aim for at least 1.5 to 2 cups of vegetables at lunch and dinner.
Aim for 2 to 3 servings of whole fruit per day
Beans are also an important complex carbohydrate with many health benefits. Try to have beans twice per week.
2. Choose whole grains next, eating about 1/2 to 1 cup, sometimes up to 1.5 to 2 cups (depending on your age, gender, and nutritional/athletic goals) for one to two meals.
Nutrient-rich whole grains include quinoa, brown rice, wheat berries, millet, amaranth, bulgar wheat (cracked wheat), whole barley, spelt, and whole rolled oats.
Slightly more processed grains that are still whole grain options include whole grain or whole wheat bread (look for at least 4 grams of fiber per serving), and whole wheat or quinoa pasta.
3. Choose refined grains last
Since these have less nutrient value, try to moderate your portions.
Aim for 150 calories or less per day from these foods as they are broken down easily and quickly, affecting your blood sugar the most.
This includes juice, soda, candy, cookies, crackers, sugary cereals, pastries, ice cream, chips, and most desserts.
4. Always balance your grains with protein and healthy fats
Both protein and fat take longer to break down, and neither affects your blood sugar. Eating them with carbohydrates helps to slow down how fast your blood sugar increases.
Think of it this way: Carbohydrates should be a Side Dish, not the Main Focus of your meal.
Fill most of your plate with vegetables, include protein and healthy fats, and have a smaller side of the starchy carbs.
Sources:
Kanter M. High-Quality Carbohydrates and Physical Performance: Expert Panel Report. Nutr Today. 2018;53(1):35-39. doi:10.1097/NT.0000000000000238
USDA Agricultural Research Service. The Question of Sugar. Ars.usda.gov. September 2023. Accessed 13 September 2024.
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020.
Centers for Disease Control and Prevention. Your Heart and Diabetes. CDC.gov. Accessed 13 September 2024.
Mansoori S, Kushner N, Suminski RR, Farquhar WB, Chai SC. Added Sugar Intake is Associated with Blood Pressure in Older Females. Nutrients. 2019;11(9):2060. Published 2019 Sep 3. doi:10.3390/nu11092060
Kell KP, Cardel MI, Bohan Brown MM, Fernández JR. Added sugars in the diet are positively associated with diastolic blood pressure and triglycerides in children. Am J Clin Nutr. 2014 Jul;100(1):46-52. doi: 10.3945/ajcn.113.076505. Epub 2014 Apr 9. PMID: 24717340; PMCID: PMC4144113.
Harvard T.H. Chan School of Public Health. Carbohydrates and Blood Sugar. NutritionSource.hsph.harvard.edu. Accessed 13 September 2024.
Hanssen N, Kraakman M, Flynn M et al. Postprandial Glucose Spikes, an Important Contributor to Cardiovascular Disease in Diabetes? Front. Cardiovasc. Med. 2020. Sec. Cardiovascular Metabolism. Volume 7 - 2020 | https://doi.org/10.3389/fcvm.2020.570553
Comments