Are Carbohydrates the Enemy?
With low carb and keto diets becoming all the rage in recent years, you might be asking yourself if carbs are truly the enemy that many health nuts have seemingly made them out to be. The answer? Well, it’s a little complicated. Let’s break it down!
What Are Carbohydrates?
Carbohydrates, in simple terms, are sugar molecules. Along with protein and fat, they are one of the three macronutrients found in the foods we eat. The body converts carbohydrates into quick fuel to burn for energy. That’s why if you’re tired or stressed, you’re likely craving something like a donut or a candy bar (pure carbs) rather than something like a chicken breast (pure protein). In the midst of low energy, your body is hankering for a fast energy source.
While no-carb or very low-carb diets can be useful for certain therapeutic purposes when supervised by a medical professional, the average person doesn’t need to go on a super carb-restricted diet. Carbs are a very natural part of the human diet. To ensure they don’t spike blood sugar and lead to weight gain and other complications, you just have to be smart about which carbs you choose!
Good Carbs and Bad Carbs
When it comes to carbohydrates in general, they’re not all the enemy! You just have to discern which carbs are nutritionally optimal and which aren’t. Simple carbohydrates are those that the body converts to energy very quickly. These carbs lead to a blood sugar spike if not balanced with protein and/or fat. Complex carbs, on the other hand, result in a slower rise in blood sugar due to the presence of fiber. We still recommend pairing your complex carbs with protein or fat though (more on that below!).
Examples of simple carbs:
Fruit juices
Baked goods/processed sweets
Products made with refined flour
Soda
Candy
Sweeteners like sugar, honey, and syrup
Examples of complex carbs:
Whole grains like brown rice, quinoa, and oatmeal
Sweet potatoes and potatoes
Beans and lentils
Whole fruits
Root veggies like carrots, rutabagas, or parsnips
How to Eat Carbs
For optimal blood sugar balance, pair your carbs with protein or fat to help slow down the release of sugar. For example, instead of a big bowl of pasta as a meal, consider pairing a smaller portion as a side dish with meatballs and a salad. If you’re eating a sandwich, be sure to choose whole grain bread and load it up with healthy fat (like mashed avocado) and protein (eggs, chicken, turkey, etc.).
Snacks are a common pitfall for carb crashes. A few cookies here, a lone banana there…it can all lead to unhappy blood sugar levels! If you’re eating something like fruit or crackers, be sure to add a fat source like nuts or cheese or a protein like a boiled egg or beef stick.
Living a carb-smart lifestyle is all about eating your sugars and starches in balance with other macronutrients. When you follow this model, carbs will be optimally utilized by your body and not an enemy at all!
