The Truth Behind Carbohydrates

Let's get right to it: carbs are not bad. They are not the "enemy" and are essential in a balanced and healthy diet. It’s important that you eat carbs from healthy sources and eat a balanced and nutritious diet.

Federal Dietary guidelines recommend 45% to 65% of daily calories should come from carbohydrates.

But Can’t I Lose Weight Cutting Carbs?

Sure. Diets like Atkins and keto reduce carbohydrate intake causing your body to eat its carbohydrate reserves, which are stored with water. The problem is that the weight comes right back on, although maybe slowly, once you start eating carbohydrates again.

In fact, 90% of patients regain the weight they lose on low-carb diets.

Yes, 90%. Instead of setting yourself up to fail, aim for the long-term sustainability of weight loss. The above-mentioned, "extreme" low-carb diets are not likely maintainable for the long term. Yes, you may lose weight initially, but you will likely put it back on again in time.

I Thought Carbs Were Bad for Our Health

Depends. If you’re just eating donuts and white bread, then you’re spiking your insulin and taxing your pancreas (so don’t do that!). But complex carbs--think oatmeal, whole wheat pasta, potatoes, and brown rice--provide key nutrients, vitamins, minerals, antioxidants, and even protein or healthy fats to help our bodies and brains function.

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I’m Still Going Low Carb

Okay! If you still choose to eliminate carbs from your diet, think about what you are replacing those calories (energy needed by the body) with. The quality of your overall diet is the most important factor for maintaining a sustainable goal weight.

Ideally replace the reduced carbs with increased amounts of fruits, vegetables, healthy fats and plant-based proteins. Avoid processed and snack foods.

(And if you’re still really, really determined to cut carbs, read this 2018 peer-reviewed study published in the medical journal The Lancet Public Health demonstrated that "cutting carbohydrates might also cut lifespan by up to four years.")

Carbs and Health Benefits

Carbohydrates are energy. They provide the body with a source of energy. Think of marathon runners having a carb-load spaghetti dinner the night before the race.

If you completely eliminate carbs, then your body will look for energy from other sources—like fat. Fat when broken down for energy (or fuel), produces ketones. Thus the ketogenic diet name. The long-term sustainability of this diet is unlikely for most, and the long-term benefits, or negative effects on health, are not yet known.

Carb-rich foods have the health benefits of nutrients, vitamins, minerals, anti-oxidants, and even protein or healthy fats.

Sources of Carbs

Focus on eating fiber-rich sources of carbs such as:

• Whole grains 🌾

• Fruits 🍎

• Vegetables 🥦

Try to avoid refined and processed carbs like

• White bread 🍞

• White flour-based foods 🥯

• Donuts 🍩

Here's a video from TEDEd; How do carbohydrates impact your health? - Richard J. Wood

Bottom Line

Carbs are not bad. It is usually the choices we make in terms of what carbs we consume; how much we eat; when we eat them; and our overall diet.

Personally

I eat a high fiber, mostly plant-based 🌱 diet, no red meat, drink 4 liters of water a day, exercise, and am focused on keeping nutrition simple. I am sharing what works for me and what I routinely recommend to my patients.

"Balance. Portion control. Keep nutrition simple. Eat Smart. Eat Healthy. 🌱 🌾 🌿"

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