It’s time to change the way you think about carbohydrates. Because, contrary to popular belief, they are not villains. Before you protest, listen to me: I am a nutrition consultant who once believed carbohydrates were the culprit. I was wondering, Does carbohydrates gain weight? I cut them off, and in fear, I blamed everything from fatigue to stubborn pounds. But I fast forwarded 10 years ago. My PCOS is in remission, I have two babies and my body feels stronger than ever. And I did it all with carbs on my plate.
Still, with the rising low-carb lifestyle, it’s easy to assume that carbohydrates are hampering wellness goals. But is that actually true? Or is dieting culture again oversimplifying complex and nuanced topics?
Spoiler alert: Carbohydrates are not the enemy. In fact, they are essential for energy, brain function, hormonal balance and sustainable weight management. First, we show how to break down science, expose myths and work and Carbohydrates for long-term vitality and health.
Why do carbohydrates get bad wraps?
There is a diet culture to be grateful for. For a long time, it has perpetuated the message that carbohydrates are inherently bad. Draw them as the main perpetrators behind weight gain and poor health. This story is driven by numerous trendy diets and common misconceptions. This often promotes a low-carb regime as the key to a slimmer and healthier body. As a result, we were scared of carbohydrate and avoided its essential role in happiness without understanding it. This one-dimensional view ignores two nutritional complexities and The importance of a balanced diet.
Carbohydrates: Our main source of energy
Carbohydrates are our main source of fuel (especially because of the brain and muscles). When we eat them, they divide into glucose. And this glucose gives energy all of our cells. So carbohydrates are essential to everything, from brushing your teeth, responding to text messages, wearing shoes, and going out for walks. We need them for survival. Misconception aside, the goal is to balance carbohydrate intake with a nutritious diet. In turn, this provides sustained energy levels and promotes metabolic efficiency.
Not all carbohydrates are created equally
It’s not surprising that carbohydrates receive a significant percentage of criticism. However, this is primarily derived from the prevalence of ultra-processed carbohydrates in our modern diet. These low-nutrition carbohydrates (such as sugar-like snacks, refined white bread, etc.) lead to rapid blood sugar spikes. This then increases overall hunger, causes metabolic problems, and causes to toys with sensitive hormones.
On the other hand, other carbohydrates teeth Incredibly nutritious: fiber-friendly vegetables, polyphenol-rich fruits, legumes, sprouted grains. These provide important nutrients (unlike their refined carbohydrate counterparts).
What are the types of carbohydrates?
Let’s solve the basics:
1. Starchy Carbohydrates
Starchy carbohydrates are complex carbohydrates that provide an important source of energy. They are made up of long chains of glucose molecules that take time to digest and provide a stable release of fuel.
- example: Potatoes, rice, pasta, bread, corn, legumes, beans and lentils.
- advantage: These carbohydrates are excellent at lasting energy and are often rich in vitamins and minerals.
Starchy carbohydrates are required, but these are the least Gentle on blood sugar levels. Starchy carbohydrates should be maximized (or minimized) depending on your health goals and conditions. For example, if you are an endurance athlete, you may benefit from a higher (starchy) carbohydrate diet if you are working that requires heavy lifting/more walking, pregnant, or recovering from illness. If you have prediabetes, diabetes, or have PCOSYou may need to eat less starchy carbohydrates.
2. Non-stringed carbohydrates
Non-starchee carbohydrates, on the other hand, contain a variety of produce, which are both low in calories and sugar compared to starchy carbohydrates. These carbohydrates are rich in water and micronutrients.
- example: Lush greens, broccoli, cauliflower, peppers, berries, apples, citrus fruits.
- advantage: These carbohydrates are high in vitamins, minerals and antioxidants. They are ideal for maintaining a healthy weight and supporting your overall health.
3. fiber
Fiber – A little outlier – Another type of carbohydrate. Because the body cannot digest fiber, it passes through the digestive system (mostly intact), reducing hunger and blood sugar levels.
- kinds: Soluble fibers (soluble in water to form gel-like substances) and insoluble fibers (non-soluble in water, adding bulk to the stool).
- example: Soluble fiber is found in oats, beans, lentils, apples and citrus fruits. Insoluble fiber is found in whole grains, nuts, seeds, and vegetables (carrots, celery, tomatoes, etc.).
- advantage: Fiber is essential for digestive health, helps prevent constipation, lower cholesterol levels, and promotes replenishment in weight management.
Healthy Carbohydrate Sources: What to Eat
By accepting the right types and amounts of carbohydrates, our bodies ensure that we have the fuel we need to thrive. Details on how to calculate your carb needs below! But generally speaking, healthy carbohydrates include fiber-rich produce (colorful fruits and vegetables), tubers (potatoes, sweet potatoes, yams), legumes (beans and lentils), whole grains (quinoa, brown rice, oats, etc.), and dairy products (organic/meadow milk, yogurt, kiefir).
Low-healthy carbohydrate sources: what to minimize
It is best to minimize ultra-highly processed carbohydrates for blood sugar balance, digestion and hormonal health. After all, these are stripped of their nutritional value (and packed with added sugar). What do these include? Sweet cereal, granola bars, pastries, soda. Instead, enjoy these on special occasions, or when a ruthless craving attacks.
Hot Tip: Combine your favorite refined carbohydrates with sources of protein/healthy fat/fiber (i.e. Tahini drizzle, a few walnuts, eggs, Greek yogurt, etc.) and get less blood sugar spikes! Bonus points when eating carbs Towards the end Your meal/snacks.
How many carbohydrates do you need?
Determining how many carbohydrates you need is a bit nuanced. You will want to take into account your age, gender, activity level and overall health goals. However, consider these five factors to get started.
1. Daily Recommendations
General guidelines for carbohydrate intake vary by different healthcare providers.
- Dietary Guidelines for Americans It is recommended that 45-65% of your daily total calories come from carbohydrates.
- Medical Research Institute We propose a minimum of 130 grams of carbohydrates per day for adults.
2. Activity level
Physical activity levels have a major impact on carbohydrate needs.
- Sedentary lifestyle: If your level of physical activity is low, you may have low carbohydrates. About 3-5 grams of carbohydrates per kilogram of body weight per day may be sufficient.
- Medium Activities: For moderate exercise (about 1 hour per day), you may need 5-7 grams of carbohydrates per kilogram of body weight per day.
- Highest activities: For athletes or very active individuals, you may need between 7-10 grams of carbohydrates per kilogram of body weight per day.
3. Health Goals
- Weight loss: If your goal is to lose weight, you may consider a low-carb diet. Many low-carb diets suggest that you consume between 50 and 150 grams of carbohydrates per day.
- maintenance: A general recommendation of 45-65% of the total daily calories from carbohydrates to maintain weight is a good target.
- Muscle gain: If you want to gain muscle, you may need more carbohydrates to promote training and recovery.
4. Symptoms
Certain medical conditions require specific carbohydrate adjustments.
- Diabetes: Controlling your carbohydrate intake is essential for blood sugar control. Work with your healthcare provider to determine the right amount of carbohydrates!
- Digestive problems: Some people benefit from adjusting their carbohydrate intake based on digestive diseases such as IB and celiac disease.
5. Personal tolerance and preference
Everyone reacts differently to carbohydrates. Some of us feel better with a high carb diet, while others thrive with a low carb intake. It is important to pay attention to how your body feels and functions at different carbohydrate levels. a Continuous glucose monitor It will help you decide!
Carbohydrates and blood sugar balance
Without sounding like a broken record, carbohydrates play an important role in blood glucose regulation. And we want to keep it Normal blood sugar levels As often as possible. This helps with stable energy levels, less mood swings, healthier hormones, and reduces the risk of chronic disease (i.e. diabetes). That’s not all carbohydrates have the same effect on blood sugar levels.
Simple carbohydrates
Simple carbohydrates found in sugar-like foods and drinks can quickly digest and cause rapid spikes of blood sugar, followed by a tired, hungry crash.
Complex carbohydrates
The complex carbohydrates are digested more slowly and are gradually released of glucose. This helps maintain a stable blood sugar level.
How to incorporate healthy carbohydrates into your diet
Do you need an inspo? Try these ideas to eat healthy carbs.
- Start your day with a breakfast of eggs scrambled with greens, mushrooms, tomatoes and goat cheese. Noche puts the avocado aside on the sourdough slices.
- For lunch, enjoy a quinoa salad with a high-quality protein source, including tempeh, smoked salmon and leftover steak. Drizzle your favorite olive oil on top!
- For dinner, dig into a hearty plate that looks like a 100% whole grain pasta (or a pasta alternative). Kaizen) It is paired with sautéed zucchini and diced chicken sausages.
Building plates around protein and fiber will cause starchy carbohydrates to fall into place.
Low Carb Diet: Are They Sustainable?
Since the 1970s Low carb diet I’ve promoted Potential For weight loss. Reducing carbohydrate intake can lead to early weight loss, but it is important to consider the long-term effects of it. Eliminating or strictly limiting carbohydrates can lead to nutritional deficiencies, lower energy levels, increased cortisol and increased risk of certain health problems (i.e. Amenorrhea).
Furthermore, low-carb diets are usually difficult to maintain over time. Hello, the vicious cycle of weight loss and recovery. Instead of cutting out the carbs completely, it focuses on fiber-rich carbohydrates to support your wellness goals.
Verdict: Does carbohydrates gain weight?
Tack your questions head-on in this context that supports our answers. Does carbohydrates gain weight? A short answer? It’s not essential.
In itself, carbohydrates are not the perpetrator, but the key type, amount, and context. As we discussed, ultra-highly processed refined carbohydrates can cause surges in blood sugar levels, increase cravings and barely satisfying, so eating too much can lead to weight gain. But that’s not a complete story.
Carbohydrates can be a useful tool for weight management, not a hurdle.
The opposite is the complex fiber-rich carbohydrates, such as sweet potatoes, oats, lentils and fruits. They are metabolically supportive, regulate appetite and provide permanent energy. In other words, carbohydrates can be a useful tool for weight management, not a hurdle.
Carbohydrates – they’re not villains
Carbohydrates are an important part of a healthy diet. Understanding the difference between healthy and less nutritious carbohydrates allows you to make informed choices that support your overall well-being. Focus on incorporating fiber-rich produce and whole grains into your diet, always mixing carbohydrates, proteins and healthy fats. If in doubt, add healthy carbohydrates to the plates, which will cause the ultra-processed carbohydrates to crowd. There’s no need to eliminate carbohydrates! Rather, choose options that promote long-term health goals. And when that pizza craving hits, we recommend you say yes.
This post was last updated on April 21, 2025 to include new insights.
Source: Camille Styles – camillestyles.com
