You likely received a bunch of information last year regarding carbohydrates: which carb is good, which carb is bad, and maybe you had a friend or a colleague who told you that they do not eat carbs to keep their weight under check. But carbohydrates, like everything else there is to know about nutrition, is not as simple as that.

Let me explain what carbohydrates are, what they do to the body, which carbohydrates are healthy to take, and how to be certain you are taking enough Carbohydrates. First thing first: We encourage people to eliminate the idea of “good” or “bad” carbohydrates because all carbohydrates can be classified as more or less nutrient-dense, such as proteins and fats.

• What are Carbohydrates?
• What are the various categories of carbohydrates?
• Are Carbs Healthy?
• Do They Make You Gain Weight?
• Am I on a Low Carb Diet?
• What Carbs Should I Eat:
• Personalized Services

Carbohydrates - Explained

Carbohydrates are one of the three macronutrients, alongside protein and fat. In comparison to other nutrients, our bodies require more of them (macronutrients). Carbohydrate foods are anything containing sugars as one of their main ingredients, and their main function is to act as a source of energy. I think our body is so specialized in terms of storing energy for later use that as soon as we consume carbs, our body makes an insulin response that conveys to our liver and muscles that there is a surplus of blood sugar, and then we convert it to fat.

Most of the carbohydrate foods originate from plants or plant products. The primary difference between the two is based on the amount to which the foods have been processed; the least processed food will be the highest in nutrients. For instance, whole wheat sourdough bread that you prepare at home requires little processing, and most of the minerals and fiber in it are intact, while store-bought white bread is highly processed and has virtually no nutritional value.

Indeed, carbohydrates have been known to be the main source of fuel for the body, and there is no such thing as an ‘essential carbohydrate’ unlike fat and proteins known as ‘essential fatty’ and ‘essential amino’ acids respectively to be obtained through the foods we consume. This is because our bodies, actually, are very capable of using fat as energy and can even turn protein into glucose if necessary.

What are the types of carbohydrates?

• Simple sugars
• These carbohydrates require the least amount of effort to be metabolized for use as energy by the body. It includes dietary sugars like Fructose (Fruits), sucrose (table sugar), and lactose (milk sugar).
• Starches
• Starches are indeed a better type of carbs, as they are slower to digest and are a bit more complicated in a way. Starch is practically without taste (if, of course, we do not consider starch as the sixth taste) however it is a material that gives structure to the food and gives it a smooth thick consistency; it can be found in vegetables such as the potato, grains, and beans.
• Fiber
• Fiber is another form of complex carbohydrates, and this one forms the structure of any green plant: the leaves, stalks, skin, and the fleshy part. Fiber can be classified into two: soluble fiber and insoluble fiber. Soluble fibers are fibers that can be dissolved and partially digested by your small intestines, and the nutrients are thereafter absorbed. Soluble fibers dissolve in your stomach and small intestine, while insoluble fibers do not digest until they get to your large intestine, where they feed the bacteria.

For more information on fiber, you may wish to read our article on How Much Fiber Should I be Having?

Like fats and proteins, you are never just consuming simple sugar or simple starch all by itself (unless you put spoonfuls of sugar in your mouth). These carbohydrates always come together in greater or lesser amounts in every plant food that is consumed. Sources of carbohydrates should ideally be whole, unrefined, or barely refined, such as fruits, vegetables, beans, nuts, seeds, and whole grains.

Are Carbs Healthy?

Carbohydrates are essentially energy, and the body needs them for various processes. However, as we saw in the previous section, whole-food carbs are packages of vitamins, minerals, and fiber. The key problem with carbohydrates is they make people gain weight, as we will see shortly. Besides adding size to our belts, whole-food carbs are rich sources of some of the essential nutrients, such as antioxidants and fiber, and essential minerals, such as zinc, calcium, and magnesium, to mention but a few.

But many of the products that we currently consume – some pasta, bread, and cereals – are processed to the point that naturally occurring nutrients are taken out of them, which makes these products extremely energy-dense, but nutrient-poor. This is the basis of the concept of ‘bad’ carbohydrates, and how certain carbohydrates may result in weight fluctuations when consumed repeatedly.

Are Carbs fattening?

The answer, like with most things in life, is that it all depends. Carbohydrates are the fuel, and when you fail to use up all the fuel that you have consumed during the day in activities, the fuel (in the form of blood glucose) is stored as fat. And carbohydrates, especially from whole products, are not only energy, as was said before; they are the fiber for your digestion, the minerals for your cells, and the antioxidants for detox.

One way to look at it, therefore, is that consuming too many excessive amounts of energy-dense, nutrient-poor refined carbohydrates (which are very easily over-consumed) can lead to the storage of significant portions of that excess energy as fat. Intake of large portions of ultra-processed foods is disastrous as this will cause inflammation, fluctuations in sugar levels in the body, and digestive problems.

But this is not any reason to avoid carbs entirely! Earlier we proceeded with the idea that carbohydrates in whole foods, nutrient-dense sources contribute the nutrients needed for building new cells as well as fiber for the Gut. They also contribute to our ability to avoid getting hungry between meals, facilitate digestion, and help stabilize our blood sugar levels.

Do I have to follow a low-carb diet?

Just like the calories, a low carbohydrate diet would probably involve the conversion of the excess fat into energy. Depending on how this is done, this might not be a bad thing at all; our bodies are designed very well, to be able to live off fat. However, by reducing the amount of carbohydrates that you consume, you are also likely to be missing out on the minerals, vitamins, and fiber that are associated with those food products.

Also, your body operates optimally only if it can start burning two types of fuel— sugar, carbs, and fats. Carbs are the fast-burning calories our body requires during rigorous activities such as exercises, playing with children, or doing brain-thinking activities. It shines brightly, as in giving heat, but only for a short time.

Fat is a long-lasting energy source, or, to use an analogy, it is similar to coals of fire. Fats are the long-term energy sources that sustain the body and the brain throughout the day. It is easier for the body to use glucose for almost everything, but at least initially, and that can be burnt out in a matter of minutes, thus causing a drop in blood sugar. Taking the time to jog, roll, or even just walk will serve as a way of retraining the body on how to utilize fat for energy.

In general, as practitioners, we do give macronutrients in balanced form to ensure that the patient is receiving the right portions for energy intake. What that looks like is different for every person, but as always, we suggest you get your carbs from real, whole foods, and minimally processed foods. It is recommended that you change the portions of your proteins, fats, and carbohydrates in your diet to discover the most effective portion.

Which Carbs Should I Consume?

First of all, it is advisable to try to consume something as close to its whole form as possible. After that, it is really up to you and your preference. We recommend that you should make sure that you consume foods with plants so that you can meet the recommended vitamins and mineral needs and fiber, or, try to buy foods that are in season.

Leafy green veggies, for instance, contain minerals and are rich in insoluble fiber which can improve digestion. The micro and macrominerals, as well as the soluble fiber in legumes and grains, can be beneficial for blood sugar levels.

We also do not want you to feel you cannot have your favorite pizza or pasta again, as eating should also be enjoyable. Dear dieters, if you have a favorite pizza place or Dad’s yummy lasagna, do not restrict that food from your diet. Carbohydrates do not need to be split into the so-called good and bad ones. Always write down how that food makes your body feel and think to yourself, is that dish worth it? If it is something you truly enjoy, then the answer would certainly be in the affirmative.

Lastly, it is about what one likes or what gives one a ‘feel-good’ factor. Try a different combination of vegetables, fruits, and grains, to prepare it in different ways or to eat more or less carbohydrates throughout the day.

If you are still reading and want to know more about carbs and the ratio of macronutrients, or if you want us to help you figure it out, a Curated Wellness Practitioner is standing by. Expect the targets that can be easily achieved towards the betterment of digestion, energy intake, and mood for a healthy life.