Carbs: A Complete Guide

            Carbohydrates: You know them, you probably love them, and you probably don’t quite understand all the things you’ve heard about them. Hey, that’s okay- if there is one area of fitness and nutrition that the world seems a little overwhelmed by, it’s carbs. With some people swearing by keto and others swearing by high-carb diets, who knows what to believe? So today, we’re breaking down the basics of carbs and addressing some of the misconceptions you’ve heard. 

What are carbohydrates? 

            I’m sure that by now, we all know the basics of what carbohydrates are. Simply put, carbs are sugar molecules that provide your body with energy; they break down into glucose, or blood sugar, which is then used as your body’s main source of energy. Aside from acting as energy, carbs assist in intestinal processes, fuel your brain, make sure your kidneys are functioning smoothly, and keep your blood cholesterol levels in check. While carbohydrates of all kinds are usually pretty delicious- I say as I’m currently eyeing the bagels on my counter- it’s important to know that all carbohydrates are not created equally. 

The Three Types of Carbs

• Sugars

o   Sugars are the simplest form of carb- aka why they’re often called simple carbohydrates. Yes, I know, I’m a genius. Sugars are easily broken down into glucose in the body and don’t keep you full for long. While natural sugars are found in foods like milk and some fruits and vegetables, it can also be added to foods such as candy, processed snacks, soda, and desserts. This added sugar can be troublesome, seeing as it’s easy to overconsume; in addition, simple sugars can spike blood sugar levels, which often leave you craving more. 

• Fiber

o   Fiber, on the other hand, is a complex carbohydrate, which means it is almost impossible to break down and is difficult to overconsume. Because of this, fiber can help you feel full for longer, make it easier to lower caloric consumption, and provide a number of health benefits. Fiber can also help prevent stomach issues and lower cholesterol and blood sugar, and it’s found in many plants, such as veggies, nuts, seeds, whole grains, beans, and fruit.

•  Starches

o   Also a complex carb, starches are basically the combination of a bunch of simple sugars joined together. While they’re not as difficult to break down as fiber, your body has to meticulously break them down into sugars before using them as energy. Starches are the most common form of carbohydrates we consume, and they can be found in bread, pasta, cereal, potatoes, corn, peas, and many other foods. 

So how many carbohydrates should we be eating? 

If you’ve spent any time on social media, you’ve probably noticed that everyone has different opinions on this matter, so what is the truth? Honestly, there is no one-size-fits-all for carbs. National dietary guidelines recommend that 45-65% of your diet should be made up of carbs, and it’s recommended that only 10% of your diet is made up of simple carbs. This means that for a common 2,000 calorie-per-day diet, you might end up consuming 225-325 grams of carbohydrates per day, or 900-1,300 calories purely from carbs. However, carbohydrates impact people differently depending on activity levels, health conditions, and fitness goals; many find that high carbohydrate consumption makes weight loss difficult, while others feel sluggish on lower carbohydrate diets. Feel free to play around with your carbohydrate intake, or even talk to your healthcare provider to see if there could be a reason that carbs aren’t sitting too well with you. 

What are some good carb sources to start eating? 

While I wish I could tell you ‘French fries’ and call it good, simple carbs and processed carbs should probably be your last choice for nutritious carb sources. By making sure your diet is packed with complex carbs and fiber-rich foods, you’ll be providing the best possible carb sources for our body while also eating foods that keep you full for longer. Some good carbs to include would be:

·  Whole-wheat pasta

·  Whole-wheat bread

·  Quinoa

·  Buckwheat

·  Berries

·  Apples

·  Bananas

·  Broccoli

·  Carrots

·  Leafy greens such as kale

·  Beans

Do carbs cause inflammation? 

            One of the (many) reasons carbohydrates have gotten a bad rep recently is because of their link to inflammation, and honestly, there might be some truth to this. Several animal studies have linked excessive added sugar to low-grade chronic inflammation, and sugary drinks have been known to leaded to increases in inflammatory markers. In addition, it’s been found that diets lower in carbohydrates and higher in fat and protein are linked to lower levels of inflammation and lower amounts of visceral fat. While it’s important to note that carbohydrates are likely not the sole culprit behind inflammation, added sugars and simple carbohydrates are often included in foods that are consumed in excess, which can lead to excess body fat and increase overall inflammation. To read more about inflammation and nutrition, check out our blog post regarding nutrition and inflammation here. 

Net Vs. Total Carbs

            If you haven’t picked up on it yet: not all carbs are created equal, and not all carbs are digested the same way! When tracking carb intake, it’s important to note that not all carbs are digested, and in order to track carbohydrates accurately, you might want to pay attention to something called net carbs. As mentioned earlier, some complex carbs, such as fiber, are not digestible, so they aren’t converted into glucose in the body, but simple carbs are. Total carbs account for all of the carbs in a food source, including both fiber and sugars, but net carbs account for only the carbs that are eventually broken down into glucose and used by the body as energy. In order to keep track of net carbs versus total, you’ll want to subtract the amount of fiber in the food from the total amount of carbs. For example, if a food has 10 g of carbs total, but 5 g of fiber, then there are only 5 g of net carbs. Tracking your macros and including net carbs is a great method of watching your fiber intake and accurately counting carbs, and it’s especially important if you’re entering into a low-carb diet. 

What about keto? 

            If you haven’t heard of, tried, or been tempted by the keto diet, you might be living under a rock. To put it simply, people following the keto diet find themselves consuming very low amounts of carbs, moderate amounts of protein, and high amounts of fat. After cutting almost all carbs out of the diet, the body begins to use fat, instead of glucose, as its primary energy source in a process known as ketosis. Many experience rapid fat loss on the keto diet, partly due to the body’s burning of stored fat to use as energy, partly due to increased satiety from increased fat and protein intake, and partly due to the caloric deficit that comes from a lack of carbs. While the keto diet can be promising for rapid fat loss and for many with health issues that require a lowered carb intake, it’s important to note that the keto diet is unsustainable for many who attempt it. Not only is it difficult to stop eating carbohydrates entirely for long-term adherence to the diet, many find themselves gaining the weight back as soon as they start eating carbs again. If you need a bit of motivation for weight loss, then seeing the scale drop with keto can be wonderful, but as for long-term commitments to weight loss… it might be best to avoid super-restrictive diets like keto. 

Some Key Points to Remember about Carbs: 

• Carbs are not evil! 

o    They are a source of fuel, they help your body function, and they’re delicious.

•  Carb intake is super personal. 

o   What works for some may not work for you. Try to alter your carb intake for what’s best for your health and your body- not for what works for some lady on the internet. 

• Not all carbs are created equal. 

o   Try to stick to lots of nutritious, complex carbs. Vegetables and whole grains are your friend! 

• Simple sugars can lead to inflammation- try to avoid them! 

o   If you’re finding weight loss difficult or experiencing a lot of bloating, it might be that white bread you love. Keep an eye out for simple carbs and focus on complex carbs. 

•   Low-carb diets like keto usually aren’t sustainable. 

o   As always, the best method for weight loss is the one that you can keep up in the long-term! 

• And of course, balance is the key. 

o   Once again, macros are extremely personal; you should be eating foods that make you feel your best and help you meet your goals. So eat that cookie, enjoy that salad, and remember: food is fuel, but that doesn’t mean you can’t enjoy it!