There is a ton of fear and villainization of carbohydrates (“carbs”) out there and a lot of conflicting information. Some label all carbs as bad and others differentiate between “good” carbs and “bad” carbs. The purpose of this post is to cut through the dogma and get to the real truth about whether or not you should be eating them. For the record, I would never recommend cutting out ANY macronutrient group (carbs, fats, or proteins) and I would run far from any “expert” or practitioner telling you to do so.
What are carbs?
Carbs are one of the three macronutrients found in food and drink. They come in several forms. Carbs are the kindling for our energy “fire” in that our bodies utilize them quickly for fuel when energy is needed. It is the plants that we eat that are our greatest source of carbs. The more nutrient-dense carbs come from whole food sources like fruit, vegetables, and whole grains. The more processed the carb the fewer nutrients it will contain and the less efficient the body is at utilizing it.
Are there different types of carbs?
The three main types of carbs are fiber, starches, and sugar.
Most starches are complex carbohydrates meaning that they contain more nutrients and digest more slowly, making them more filling than simple carbs. As a result, they also help to keep blood sugar levels more stable and will keep you satiated longer.
Well-known starchy carbs include:
Beans and legumes such as black beans, lentils, and chickpeas
Fruits like berries, apples, and melons
Whole grains like brown rice, oatmeal, and wheat
Vegetables like white potatoes, sweet potatoes, beets, and other roots and tubers
Many starchy carbs also contain fiber. Fiber is what makes up the structure of plans (i.e. stalks, leaves, and skin). There are two types of fiber — soluble and insoluble. Soluble fiber is able to be broken down through our digestive process and the nutrients are absorbed by our bodies, while insoluble fiber stays intact and is used to feed the bacteria in our colon. Most plants contain both but in different amounts.
Soluble fiber turns into a gel as it is broken down and is known to help regulate cholesterol and blood sugar as it sweeps through the digestive tract. Insoluble fiber (or prebiotic fiber) attracts water into your stool, making it softer and easier to pass helping to support bowel health and regularity. Like soluble fiber, it can also support your body in the regulation of insulin and blood sugar.
Eating plenty of complex, fiber-rich carbs can definitely support regular and healthy bowel movements, but eating too much can cause gas and bloating if your body isn’t ready for it. If you want to increase your fiber intake, it’s important to add servings slowly over time to allow your body to adjust. If you continue to suffer when consuming carbs, it is probably time to work with a practitioner (like me!) to see if there is some other dysfunction going on with digestion. Intolerance to carbs and fiber can be a symptom of a bigger issue going on. My goal is to get you eating the widest variety of foods possible so that you are getting all of the vitamins and minerals your body needs and you feel good.
Sugars are a form of simple carbohydrate. Your body breaks these down very quickly and as a result, your blood sugar will rise and then drop quickly as well. When you consume these foods you may notice a quick burst of energy and then feel very tired.
Two types of sugars exist:
Naturally occurring like those found in fruit, dairy products, and honey
Added sugars like those found in processed foods and drinks like candy and soda
While your body processes these sugars the same way ultimately, the natural sugars will naturally provide you with more energy in the form of vitamins and minerals. Limiting these sugars will keep your blood sugar more stable and your energy more balanced throughout the day.
Why do we need carbs?
Carbs are needed for energy and we can all use more of that! Simply put, we all perform better in a fueled state and carbs provide fuel. They are the preferred fuel source of our brain and are the key to performing well at work, getting through stressful times, keeping up with your kids, walking your dog, and getting through a tough workout.
When our brains are not getting enough carbohydrates (this is especially true for women), it elevates the stress hormone cortisol, which signals the body that it is not in a safe place. This leads to the down-regulation of your metabolism, sex hormones, and reproductive function which plays a significant role in maintaining blood sugar balance (energy!), appetite regulation, and body composition.
Whole-food carbs are super nutrient-dense — containing loads of anti-inflammatory nutrients, necessary vitamins, minerals, antioxidants, and fiber. They are ideal for supporting energy balance and stress response in the body, digestion, and gut health as well as supportive of our hormones and our immune systems. Hopefully, these are reasons enough to convince you that carbs are not bad! They are essential to your health and feeling good.
What are the best kinds of carbs to eat?
The best carbs to eat are those in whole-food form. Eat carbs that taste good to you, that are in the season where you live (for the best flavor and nutrient profile), and make you feel good. Eating a wide variety of carbs is a great way to support a diversity of microbes in the gut microbiome and support hormonal balance and immunity. I recommend eating greens, and starchy carbs like root vegetables and fruit daily. Refined carbs like rice and fermented sourdough or sprouted bread can be great too.
I don’t love to categorize any foods as “bad” but processed carbs like conventional pasta, white bread, candy, etc. don’t have much nutritional value. They will provide you with quick energy but will likely follow with a slump. They don’t contain the vitamins and minerals that whole-food and less processed carbs contain. Pay attention to how you feel when you eat these types of carbs and you may notice over time you will gravitate more towards the ones that make you feel good.
You can also try experimenting with different preparation techniques (i.e. raw, roasted, pan-fried, or air-fried) to see what you like best for different sources. Try fermenting your own sourdough bread or taking a trip to the farmers market to find a new green or fruit you haven’t tried or a starchy carb to prepare.
Play around with the timing of your carbs to see when you feel best eating more of them. I personally love starting savory and eating fewer carbs in the morning but adding more in during my lunch and dinner. I think this strategy provides me with more energy during the day and helps me to sleep better at night. See what works for you!
Do you experience gas and bloating when eating fiber-rich foods? Do you feel tired after eating carbs? Let’s chat! We’ll look at these signs and symptoms and figure out how to get you feeling good eating carbs again.
Sources:
https://www.nature.com/articles/s41574-020-0363-7
https://pubmed.ncbi.nlm.nih.gov/34690285/
https://www.drstacysims.com/blog/female-athletes-need-carbohydrates
https://academic.oup.com/nutritionreviews/article/67/4/188/1901012?login=true
https://academic.oup.com/ajcn/article/85/4/1157/4648880