Poor old carbs (carbohydrates). In nutrition and exercise circles they often get painted as the enemy and there has been a huge rise in the popularity of low-carb and no-carb eating programs in recent years. Ketogenic, LCHF (low-carb, high-fat), Paleo, and Atkins are all examples of popular low-carb diets, and there are many variations of these which have fallen in and out of favor over the years.
The Truth About Carbs – Are They The Enemy?
One reason for the latest surge in popularity of low-carb diets is that they can deliver rapid weight loss, especially in the initial stages of embarking on such a programme. Another reason is that low-carb eating plans can help control hunger because of their focus on protein and fat. The combination of quick results and not feeling hungry is understandably appealing to many people.
But are carbs really that bad?
The answer to this question is complicated. The simple explanation is that not all carbs are bad, but many are not good for us and deliver minimal nutritional value. Some carbs are exceptionally good for us.
Carbohydrates are the primary fuel source for our bodies. When eaten, they break down into a sugar called glucose, which then travels through our bloodstream to our tissues, cells, and organs. Our brains depend on glucose for fuel, while our muscles store a form of glucose called glycogen to provide us with energy.
The tricky part is that carbs are found in many foods, but not all of these carbs are good for us. The most healthy and natural sources of carbohydrates are vegetables, fruits, whole grains and beans. These are known as complex carbohydrates and our bodies digest them slowly.
This helps us feel full for longer, meaning we’re less likely to crave snacks and unhealthy treats. These foods also contain an abundance of vitamins, minerals, fibre, phytonutrients and antioxidants which help keep our tissues, cells and organs (including our brain) healthy.
Many complex carbohydrates are also high in dietary fibre, which helps keeps our digestive system healthy and active.
Less healthy carbohydrates are those found in sugary and sweet foods, and refined and starchy grain foods including white rice, pasta, white bread, and processed, sweetened breakfast cereals. These types of foods are known as simple carbohydrates (Monosaccharide) and are broken down more quickly by the body to be used as energy straight away. This explains why you may experience a mid-afternoon slump after eating simple carbohydrates for lunch. Simple carbohydrates are also found naturally in foods such as fruits, milk, and milk products, which is why it can get confusing around which carbs are good for you, and which are not.
Less healthy carbohydrates are those found in sugary and sweet foods, and refined and starchy grain foods including white rice, pasta, white bread and processed, sweetened breakfast cereals. These types of foods are known as simple carbohydrates and are broken down more quickly by the body to be used as energy straight away. This explains why you may experience a mid-afternoon slump after eating simple carbohydrates for lunch. Simple carbohydrates are also found naturally in foods such as fruits, milk, and milk products, which is why it can get confusing around which carbs are good for you, and which are not.
While rapid weight loss can be achieved be eliminating carbs from your diet, bear in mind that you are also removing the nutrients delivered by complex carbohydrates which your body needs to stay balanced and healthy.
Ideally, your diet should contain a healthy balance of carbs, proteins and fats to provide the nutrients your body needs to function and to fuel your exercise routine. This is the healthiest approach whether you are aiming to lose weight, or simply to improve your general health and fitness.
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