Home » Uncategorized » Carbs Carbs Carbs: Friend or Foe?

Carbs Carbs Carbs: Friend or Foe?

How many times have you heard your friends say things like:

“Carbs make you fat.” or “Carbs are bad for you.” or “I’m on a low-carb diet” or “I’m on the paleo OR Atkins diet.”

All of these statements essentially say that carbohydrates (carbs) are not healthy for you. However, the fact is, carbohydrates are your friend! You need them in your diet. And yes, vegetables are forms of carbohydrates.

20150615_114323

So, why are carbohydrates your friend?

#1 thing: Glucose is your body’s main source of energy.  Guess where glucose come from. That’s right. Carbohydrates.

Bananas, apples, whole wheat bread, brown rice, sweet potatoes, broccoli, cookies. Yes, all of these foods contain carbohydrates (yes, broccoli has carbs). All plant based foods contain carbs.

So, why is it so important to consume carbohydrates? Well, your brain can only use glucose as a form of energy (think of your Central Nervous System!). Because of the constant need of glucose for the brain, the body stores some glucose as glycogen in your liver and muscle cells.

When someone decides to consume a diet low in carbohydrates, the body will turn to glycogen so that there is enough glucose in the blood stream to feed to the brain. The body can only store so much glycogen that the body will run out and start converting fat and amino acids into glucose, called gluconeogenesis. The end product of this process are ketones and  they are acidic. A build up of too much ketones in the body can damage tissues in the body. It can lead to coma and death.

#2 thing: I’m NOT saying that you can consume all the cake and cookies in the world. All I am saying is that carbohydrates is your body’s preferred energy source. It is better to consume carbohydrates that contain fiber. For example: brown rice, whole wheat/grain bread, sweet potato, vegetables. Basically, whole foods are good sources of carbohydrates.

fruits and veggies

45-65% (the Acceptable Macronutrient Distribution Range, AMDR) of your calories should be carbohydrates. There is some math involved with this and each individual person is different when it comes to how much carbohydrates an individual person needs (activity level, diabetes mellitus, etc). It is best to consult with a Registered Dietitian for a more individualized plan.

So, don’t be scared of carbs. Your body needs it for energy. The USDA MyPlate recommends consuming at least half of your grains as whole grains. So, try incorporating whole grain into your diet. Mix white and brown rice together or use one slice of white bread and one slice of whole wheat bread for sandwiches.

What’s your favorite type of carbohydrate to consume?

P.S. My next nutrition related post will give examples on how to calculate grams of carbohydrates, proteins, and fats based on caloric need and the AMDR.

Advertisements

2 thoughts on “Carbs Carbs Carbs: Friend or Foe?

  1. This is great! Well done! Too many people are trying to lose weight by cutting carbs and as a result are missing out on their daily energy requirements because they are skipping essential carbohydrates due to not being educated as to why we need them.

    • Hi Becca. Thank you for commenting! And, I think that in general, the though process is that if you cut a macronutrient from your diet, it generally cuts down the calories you consume. All the macronutrients are important but carbohydrates is the only one that can help supply our brain with food in a healthy way.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s