Have you grappled with whether carbs are good or bad, how much you should consume, and which ones to prioritize? If so, you’re not alone. As a Registered Dietitian Nutritionist I’m going to break down the confusing world of carbohydrates to help bring you some clarity on this misunderstood macronutrient. The messaging around carbohydrates has created confusion and anxiety for many, but fear not! Let’s demystify carbohydrates and help you make informed choices for your health.
Why Are Carbohydrates Important?
First and foremost, let’s establish that carbohydrates are NOT the enemy. Carbohydrates (aka carbs) are our body’s primary source of energy, and they’re especially crucial for brain function. When we consume carbs, they break down into glucose, which fuels every single cell in our body. So yes, we need carbohydrates, and they should have a place in our daily diet.
Are All Carbohydrates Created Equal?
This is where things can get tricky because not all carbs are created equal. The highly processed version of carbs are where they got their bad rap. But the notion of labeling carbohydrates as “good” or “bad” can create an unhealthy relationship with food and lead to feelings of guilt or restriction that can cause problems when trying to maintain a healthy weight and blood sugar levels.
Instead, let’s consider that there are carbohydrates that are “better” because they provide more health benefits versus those that should be limited in the diet because they can harm our health when consumed excessively.
Better: Whole, Natural Carbohydrates
The carbohydrates you should feel good about eating are those that come from whole, natural food sources. These include:
- Fruits
- Non-starchy vegetables (i.e. broccoli, spinach, eggplant, zucchini)
- Starchy vegetables (i.e. potatoes, corn)
- Beans & legumes
- Whole grains (i.e. brown rice, quinoa, oats)
- Natural sweeteners like honey and maple syrup
These foods are typically rich in fiber, vitamins, minerals, and antioxidants. Fiber slows down digestion, keeps you full longer so you’re less likely to overeat and helps regulate blood sugar levels. When you eat adequate fibrous carbohydrates, you’re less likely to crave sweets. These foods also promote a healthy gut by feeding the good bacteria in your digestive system and protecting the gut lining.
Generally speaking, dietitians recommend that your plate is about 25-30% grains or starchy vegetables (like potatoes) at each meal and about 50% non-starchy vegetables. However, the amount of grains may be reduced slightly for weight loss in some cases, or increased to close to half your plate in the case of athletes who need more energy.
In an ideal world, try to eat organic fruits, vegetables, beans and whole grains whenever possible to avoid pesticides and chemicals used to grow these foods. Chemicals are toxic to your body and can impact your overall health and sense of well-being, contribute to disease and inflammation, and make it harder to manage your weight.
Worse: Highly Processed and Refined Carbohydrates
On the flip side, some carbs are more harmful to the body, particularly those that are highly processed. These include foods like:
- Sugary snacks: Candy, pastries, and cookies.
- Refined grains: White bread, white rice, white bread and white pasta.
- Fried foods: Potato chips, donuts, french fries.
- Sugary beverages: Soda, fruit juices, energy drinks.
These processed options often have little nutritional value and contain added sugars, unhealthy fats, preservatives, and chemicals that can contribute to various health issues and diseases.
They can spike blood sugar levels and lead to a subsequent crash, making you feel tired and hungry soon after.
One Size Doesn’t Fit All
It’s important to remember that everyone’s carbohydrate needs can vary significantly based on various factors, such as activity level, age, metabolism, and health status. For instance, athletes or very active individuals might require more carbohydrates to fuel their performance and can often benefit from simple, sugary treats before training or racing, whereas someone managing diabetes, digestive disorder, obesity, and/or auto-immune disease may need to be more cautious and selective about their carbohydrate intake.
Tips for Choosing the Right Carbs
- Prioritize whole foods: Aim to fill your plate with organic whole fruits, vegetables, legumes, and whole grains. These will provide nutritional benefits that processed foods simply cannot match. These fiber sources will keep you full longer, help reduce chance of many diseases, and will keep you feeling energized with more stable blood sugar levels.
- Mind your portions: Even the healthiest carbohydrates should be consumed in moderation. Think about your overall dietary needs, activity level, and individual health goals. The average recommended range is 45-65% of total daily calorie intake split evenly across your day. If you need help knowing how many carbohydrates you should be eating, contact a registered dietitian for customized recommendations.
- Listen to your body: Pay attention to how different carbohydrate sources make you feel. Some people may experience discomfort from gluten, high-sugar content, certain vegetables, or other carbohydrate sources and should adjust accordingly. You may also find that certain sources make you feel more energized, more full, sluggish, or brain-foggy. Paying attention to how YOUR body responds can help you make the best choices for your health.
Conclusion
Let’s remember that carbohydrates are an essential part of a balanced diet for your brain function and overall health. The key is to choose wisely and focus on whole, natural sources that support your wellness goals. At the end of the day, nutrition is not a one-size-fits-all approach—it’s about finding what works best for your body.
If you need help creating balanced meals with healthy carbs and natural ingredients, then grab one of my healthy Meal Plans! They include recipes, grocery shopping lists and
If you’re seeking personalized guidance on your nutrition needs, contact me at [email protected] to book a free consult to discuss nutrition coaching.
