What’s the first food that comes to mind when you hear the word “carbs?” Doughy bread, comforting pasta, decadent chocolate cake and glazed donuts might be at the top of the list. But what about crunchy carrots, juicy oranges, hearty whole grain toast and a cold glass of milk? Whether the foods mentioned are deemed healthy or not, they have one thing in common; they all contain carbohydrates!
As a nutrition professional, I’ve examined the pros and cons of carbohydrates. More than half of the material I discuss with friends, family members, clients and strangers is about carbohydrates. A recurring negative theme surrounding these conversations revolves around a sense of guilt that comes with eating carbohydrates. “I don’t eat carbs,” “carbs are bad for you,” and “carbs make you fat,” are just a few phrases I hear about carbohydrates being the enemy. Let’s face it, carbs get a bad rap.
But carbohydrates are your friends!
In true rebuttal form I would argue the opposite. You plus carbs equals best friends forever — like Batman and Robin, Romy and Michele, Harry and Hermione and peanut butter and jelly. Carbohydrates are always there for you when you need them. This is why they are your friends. You need an energy boost. You’re craving some comfort foods. You’re on a ‘diet.’ What do you turn to? Carbs!
Because there is a lot of confusion about carbohydrates, here’s your CARBS 101 cram session to set the record straight…
Why carbohydrates are your friends:
- Your body needs carbohydrates! You read the previous statement correctly. Carbohydrates are essential to have an adequate and balanced diet. Their primary function is to be used as an energy source (glucose). Hence, we need them to maintain brain function and for muscle function — those are good enough reasons to eat carbs, right?
- Know your carbohydrates! Not all carbs are created equal Understanding what types of carbohydates you are eating is key. The two types of carbohydrates are simple and complex. We turn to them for different reasons and they both affect our bodies differently.
- Simple carbohydrates: Include sugars AKA carbohydrates in their simplest form. Natural sources of simple carbohydrates include fruits and milk products. Other simple carbohydrates that should be limited in the diet include refined and processed sugars (think: sodas, candies, baked goods, etc.). These carbohydrates tend to be “empty calories” because they are energy dense and nutrient deficient. They’ll also increase your blood sugar quickly, which will then be followed by a crash shortly after if the food does not contain fiber and/or protein in addition to the carbohydrate (i.e. your favorite candy).
- Complex carbohydrates: Include starches and fibers found in vegetables, legumes, and whole grains. They are complex because of their chemical structure — they are made up of many bonded sugar units. These carbohydrates take longer to digest compared to simple carbohydrates, and therefore create a slow and steady increase in blood sugar that is stabilized. They also have various benefits because they are packed with vitamins, minerals, and fiber! Fiber is important to have in your diet because it keeps you fuller longer, has heart healthy benefits (lowering cholesterol effects), and creates regular bowel movements.
- We all eat carbs! Newsflash: You eat carbs, your friends eat carbs, we all eat carbs! Slash the guilt associated with carbohydrates because in reality carbohydrates are your friends. If carbs are the enemy, then be sure to “keep your friends close and your enemies closer.”
So, remember, carbohydrates are your friends because they provide you with the energy you need to get you through your day. Let’s take the guilt out of eating carbs and work on improving our diets in a balanced and effective way. Aim to eat the right kind of carbohydrates for fuel and performance. Everything in moderation, and you’re good to go!
*Post edited from previously published work on Fiterazzi.com, an online magazine founded by Jackelyn and Cassey Ho (of Blogilates), that “talks about body image and keeps it real when it comes to nutrition and exercise.” Fiterazzi was acquired by Spright.com.
Such a great post, Dana! Carbs all the way!!!
Thanks, Aya! Loved writing it and happy you’re one with carbs 🙂
eats2know recently posted…Why Carbohydrates Are Your Friends
I have tried low carb to help with candida and I literally starve. There’s some great info here!
Hoping you’ve found a balance here that works for you. Thank you for taking a read!
I can really benefit from this post because for such a long time I avoided all carbs. Now I incorporate them more!
This is great to hear, Rachel. Thank you for sharing!
i personally, am a carb FIEND. i love it all. i’m not one bit scared of potatoes, which is a fact that i say with pride! Love all this information, especially coming from a professional such as yourself!!
Thanks, Beverley! I love hearing that you’re not scared of carbs and advocate for them through your fitness profession. Happy you liked the information!
eats2know recently posted…Why Carbohydrates Are Your Friends
Probably the biggest thing for me was knowing my carbohydrates; it made a huge difference when I started to discover the difference between simple and complex carbohydrates. I love that you shared this Dana, because you are clearing up any of the cloudiness around carbs.
This is wonderful to hear. Happy to clear up any confusion!
eats2know recently posted…Why Carbohydrates Are Your Friends
Amen to all of this! There was a point in my life when i believed carbs were “evil” but I’m so glad I know that it’s not true now, we need them!
rachel @ athletic avocado recently posted…How to Make a Nutrient Dense Yogurt Bowl! (Guest Post From Healthy Helper)
Thanks for sharing, Rachel! Aiming to set the record straight and decrease any guilt that surrounds carbohydrates.
eats2know recently posted…Why Carbohydrates Are Your Friends
Such a good post! People are definitely scared of carbs, and I used to be one of them. Now I eat them to fuel my workouts and when I am feeling sluggish. The right ones make all the difference and do wonders for our bodies!
Kelly @ Eat the Gains recently posted…Spicy Tropical Acai Bowl
Thanks, Kelly! Fearing carbs is a common topic in nutrition, and it’s great to hear how you’re turning to them now. They have an important place in a balanced diet, and we all eat them.
eats2know recently posted…Why Carbohydrates Are Your Friends
Carb queen right hurrr! So glad you’re expanding on this topic from a professional perspective because I know so many young girls are confused / feel guilty even for eating carbs.
Cayanne Marcus @healthyezsweet recently posted…20 Things To Thank Your Parents For Today
Thanks, Cayanne! Happy to hear your thoughts and know a carb queen! Nutrition education is key here with understanding carbohydrates and how they impact our health. I couldn’t agree with you more about setting the record straight and shedding light on carbs in a positive way.
eats2know recently posted…Why Carbohydrates Are Your Friends
obsessed with this post! yes, yes, yes, PREACH IT, girl! it is so fascinating that people find bread to be less healthy than a piece of sugary fruit – truth is, they both have their place in a balanced diet. you hit the nail on the head, girlfriend!
Love your reaction and thoughts, Jess! Carbs for the win. There’s a place for all of them in a well balanced diet 🙂
eats2know recently posted…Why Carbohydrates Are Your Friends
Yes. I love carbs. Just not empty carbs.
Great to hear you love carbs, Alvaro and that you’re stressing the importance and differences between simple and complex carbohydrates.
eats2know recently posted…Why Carbohydrates Are Your Friends
Well said! I was on the low carb train for way too long and then figured out how much more energy I had when I gave my body the energy it needed.
Thank you, Staci! Like with anything nutrition related — there are ways to do something well and nutritionally balanced (macronutrients and micronutrients); and on the opposite end, following a diet that is nutritionally deficient. That looks different on each person, whether it involves lower to mid carb consumption. All about finding what works for you and continuing to do it. I’m happy that you’ve found what works best for you!
The truth just shines thougrh your post
Great article! I often use diets in my life but all my friends think that “diet” means less carb in my eating life but it’s not true. I agree with you, Jess, that healthy carb is extremely important for healthy living! Thanks a lot!
Thanks, Nate!
Very helpful and informative article about carb. I learned a lot from the post. I have bookmarked your blog and I become a regular reader of your blog. Please keep up the wonderful work. Special thanks to the blog owner as well as the writer for creating a valuable and informative article. I appreciate your advice and I am going to apply these tips in my real life soon.
Thank you for your kind words, Lorrie. Happy to have you as a reader. Wishing you the best, in health.
This is def something I needed to read…. so many think you can just cut them out, but they’re so essential!
It’s all about selecting the source of your carb intake to see how to successfully help your body!
Happy to hear, Steph. Thanks for taking a read!
So informational! Thank you
Thank you, Emmma!
This is such a good starting point of information about carbs! They are so much more intricate that being good or bad. If it was as simple as avoid them, we’d all be health rockstars. But it’s so much more complex than that. I’m lucky enough to see my blood sugars 24/7 thanks to cool technology – and I can tell you there’s a big difference between a carb load up of Whole Foods in plant form vs a smidge of carbs in processed form such as candy – the kind of carb matters so much more than how much in being stable and healthy!
“So much more intricate than good or bad.” — Thank you for sharing your perspective and insight here!