Carbohydrates
What are "Carbs"
(And are They Bad)?
No, carbs aren't inherently bad (more on this below)
Carbs can definitely be part of a healthy diet. They're found in many foods that are full of other nutrients like essential vitamins and minerals. Just like fats and proteins, carbs can also be found in nutrient-poor low-quality foods. Medline Plus says, "It is best to get most of your carbohydrates from whole grains, dairy, fruits, and vegetables instead rather than refined grains. In addition to calories, whole foods provide vitamins, minerals, and fiber."
Carb is short for carbohydrate. Carbs are one of the three main macronutrients in the diet. Macro, as in large, means they are large components of your diet. Just like protein and fat, carbs give us the energy we need for optimal health. Most foods contain two if not all three of these essential macronutrients.
Similarly to other macronutrients, carbs have calories. Eating or drinking too many carbs can add to your daily calorie count—especially if they're not found foods that are rich in other nutrients.
Sweet Potatoes are an example of an extremely healthy source of carbohydrates
The effect of different carbs on your health
Carbs come in three different shapes and sizes:
● Sugars (found in juices, dairy, sodas, desserts, etc.) are the smallest and are the main type of "fuel" used by your body for energy
● Starches (found in potatoes, grains, legumes, etc.) are broken down into sugars which then go on to be used for energy
● Fiber (found in legumes, vegetables, whole grains, nuts, etc.) provides bulk that helps us feel full and feeds our friendly gut microbes
● Sugars (found in juices, dairy, sodas, desserts, etc.) are the smallest and are the main type of "fuel" used by your body for energy
● Starches (found in potatoes, grains, legumes, etc.) are broken down into sugars which then go on to be used for energy
● Fiber (found in legumes, vegetables, whole grains, nuts, etc.) provides bulk that helps us feel full and feeds our friendly gut microbes
Different types of carbs have slightly different effects on your body. For example, sugars are, not surprisingly, the least healthy form of carbs. When you ingest sugars they're absorbed quickly and can cause a "spike" in your blood sugar level. When your body lowers your blood sugar levels a short time later, you may become hungry again. Sugar also tends to be found in highly processed and less nutritious foods. People who tend to each more sugars have a higher risk of developing diabetes, heart disease, obesity, and dental cavities.
If you eat carbs as starches it takes a bit more time for them to be broken down into sugars so their effect on your blood sugar level is slower and lasts longer. This is a better option.
Fibers, on the other hand, aren't digested by us, but rather help us feel full and contribute to a healthy gut by feeding our friendly gut bacteria. People who eat a lot of fiber tend to have a lower risk of heart disease, stroke, and digestive issues.
If you eat carbs as starches it takes a bit more time for them to be broken down into sugars so their effect on your blood sugar level is slower and lasts longer. This is a better option.
Fibers, on the other hand, aren't digested by us, but rather help us feel full and contribute to a healthy gut by feeding our friendly gut bacteria. People who eat a lot of fiber tend to have a lower risk of heart disease, stroke, and digestive issues.
Possible benefits of low-carb diets
- Low-carb diets may have a slight advantage for weight loss when compared to low-fat diets. However, studies find that after 12 months, the benefits are not that large.
- Low-carb diets may help some people better manage their diabetes, high blood sugar, metabolic syndrome, and heart disease. They may also help improve cholesterol and blood lipids, too.
- These may occur not specifically from eating fewer carbs, but rather because of the quality of food choices when eating a low-carb diet as well as from losing some weight.
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