Carbs 101
Carbohydrates get such a bad rap. In a time where keto is all the rage, let’s discuss carbohydrates and what they do for our bodies!
Carbohydrates are a macronutrient - meaning that we need larger quantities of it everyday. Carbs are our bodies preferred fuel source. Why? They’re quick energy. Carbohydrates are easier for our bodies to digest than fat or protein. They are broken down into glucose (sugar) and used for energy very quickly and efficiently.
Our brain alone requires around 130 grams of carbs every day just to function. Can it use other things? Yes. Our bodies are amazing and they can break down non carb sources (though a process called gluconeogenesis) and convert them into glucose. This process however is not easy for the body, and is certainly not efficient, so it’s very taxing. This process is done mostly using protein, which means that the body has to break down muscle in order to get the energy it needs.
An average adult generally needs 45-65% of their calories from carbohydrates…So please pass the bread!
Different types of carbs - Not all carbs are the same for our bodies. We want to aim for approximately half of our carbs each day to come from whole grains. Take for example, white bread vs whole grain bread. The whole grain bread is minimally processed compared to the white bread, meaning that less nutrients have been removed during the processing stage - B Vitamins, Fiber, Etc. Eating more whole grains than not ensures that we’re getting all the necessary vitamins and minerals.
Restricting or reducing carbohydrates in your diet can lead to a lot of health issues including -
Brain fog - There’s a reason your brain wants carbohydrates!
GI issues - Fiber is a carbohydrate. We get fiber from fruits, vegetables and whole grains. When you’re reducing the amount of carbs you consume you typically reduce your fiber intake as well, and low fiber intake can cause issues like constipation and bloating.
Increased cravings - Our bodies are really good at letting us know what they need. If we are restricting carbs - the body will naturally increase carb cravings…trying to get what it needs!
Bottom line is that we don’t need to fear carbohydrates. They are a vital part of a nutritious diet. Carbohydrates are best when consumed with protein, fat and/or fiber. Eating all these 4 groups together helps the body get what it needs, but the fat/protein/fiber help to slow digestion down so that we feel full and satiated longer. Eating all 4 groups at MOST of your meals/snacks is going to help ensure you’re giving your body what it needs. Remember - Eat what you want, add what you need.
