Are Carbs Bad???

Carbohydrates, why do they have such a bad reputation?

Often we hear so many different rules/myths about carbohydrate consumption. Such as, carbohydrates cause you to store fat (ahhh!) and that we shouldn’t eat them after 6pm. Scaring people into reducing their inclusion within their diets, but is this good practice?

In fact, the reality is quite the opposite. Overindulgence of any food group can lead to weight gain, what is important is to get the right balance. Carbohydrates are an important component of our diets for the following reasons.

1. A fuel source

Carbohydrates can be used by the body to fuel major organs, such as: the heart, kidneys, brain and muscles and nervous system. Once ingested, carbohydrates are broken down into glucose (sugar) which is absorbed into the blood stream where it can be used to fuel the body’s activities.

1. Aid recovery

Only a limited amount of carbohydrates can be stored within the body. Therefore, it is important to get into the habit of ‘refuelling’ after a workout to achieve optimal recovery. As the muscle absorption rate is greatest following exercise.

1. Weight control

Often blamed for weight gain, carbohydrates are actually useful for weight control. From carbohydrates we get fibre, which helps to quickly satisfy the appetite and make you feel fuller for longer. Therefore, including fiber-rich carbohydrates into our diets is beneficial.

Types of carbohydrates can be broken down into three categories: sugar, fiber and starch.

Sugar

You may hear these being referred to as ‘simple’ carbohydrates. Sugars are obtained from foods such as: fruits, vegetables and milk. When sugar is absorbed from whole foods the energy boost is accompanied by vital nutrients. According to the American Heart Association added sugars lack nutrients, causing unhealthy energy spikes and weight gain so be careful of refined foods.

Starch

In a healthy diet starchy foods are the main source of energy as they can be broken down into glucose, fuelling and energizing the body’s organs and muscles. Starch can be absorbed from foods like soya, rice, beans, bran, potatoes, pasta, rice and grains.

Fiber

These are the carbs that contribute to our digestive system, helping to control your appetite. Fibre comes from plant based foods, such as: vegetables, whole-grains, peas, dry beans and bran. Numerous studies have identified as fibrous carbohydrates beneficial to improving metabolic health and lowering risk of disease.

To summarize, carbohydrates are not the enemy, they are actually beneficial and having them will not cause instant weight gain. Weight gain is caused typically results from consuming too many calories and that occur from overindulgence of any food group. It’s all about making the right choices. Unfortunately, there is no black and white when it comes to nutrition, the key is finding what works best for you. A generalized rule to help is that carbohydrates in their natural fiber-rich from are most likely to be the healthy choice. Additionally, that traditional recommendation of everything in moderation would be useful to abide by in regards to all food groups