Myths vs. Facts You Should Know

It’s time to change the way you think about carbs, because contrary to popular belief, carbs are not the bad guys. Before you argue, hear me out. I’m a nutrition consultant who once believed carbs were the culprit. Ten years have passed, my PCOS is in remission, I’ve delivered two babies, and my body is getting stronger every day. None of these things would be possible without carbs. But with countless diets that recommend a low-carb lifestyle, it’s easy to assume that carbs have no place on your plate. Luckily, that’s not the case. With your vitality in mind, we debunk some common myths about carbs and explore why they’re essential to a balanced diet.

Spoiler Alert: Your Energy, Brain, and Hormones need This macronutrient. Let’s throw away restrictive tendencies and celebrate the goodness of carbohydrates together.

Why do carbohydrates get a bad rap?

Diet culture is to blame. It has long promoted the message that carbohydrates are inherently bad, portraying them as the primary culprits behind weight gain and poor health. This narrative is driven by a number of fad diets and common misconceptions, which often tout a low-carb diet as the key to a leaner, healthier body. As a result, we have developed a fear of carbohydrates and have begun to avoid them without understanding their essential role in our health. This one-dimensional view ignores two things about the complexity of nutrition and the impact that carbohydrates have on our bodies. and The importance of a balanced diet.

Carbohydrates: Our main source of energy

Carbohydrates are our main source of fuel (especially for our brain and muscles). When we eat carbohydrates, they are broken down into glucose, which gives us energy. all Carbohydrates are the energy source for our cells, and therefore essential for everything from brushing your teeth and replying to emails to lacing up your shoes and going for a walk. We need them to live. Myths aside, the goal is to balance your carbohydrate intake with a nutritious diet, which will result in sustained energy levels and improved metabolic efficiency.

Not all carbohydrates are the same

Carbs get a bad rap, rightly so. But this is mainly down to the prevalence of highly processed carbs in the modern diet. Low-nutrient carbs (think sugary snacks, refined white bread, etc.) cause blood sugar spikes, which in turn increase overall hunger, cause metabolic problems, and disrupt delicate hormones.

Meanwhile, others teeth Incredibly nutritious: High-fiber vegetables, polyphenol-rich fruits, legumes, and sprouted grains provide important nutrients (unlike refined carbohydrates).

What types of carbohydrates are there?

Let’s go through the basics:

1. Starchy carbohydrates

Starchy carbohydrates are complex carbohydrates that provide an important source of energy. They consist of long chains of glucose molecules, which take longer to digest and provide a steady supply of fuel.

• example: Potatoes, rice, pasta, bread, corn, legumes (such as beans and lentils).
• advantage: These carbohydrates are great for sustained energy and are packed with vitamins and minerals.

Starchy carbohydrates are necessary, but these are the most Blood Sugar FriendlyDepending on your health goals and condition, you may need to maximize (or minimize) starchy carbohydrates. For example, if you are an endurance athlete, if you lift heavy or have a job that involves a lot of walking, if you are pregnant, or if you are recovering from an illness, you may benefit from a diet high in (starchy) carbohydrates. If you are prediabetic, diabetic, or have diabetes, PCOSyou may need to reduce your intake of starchy carbohydrates.

2. Non-Starchy Carbohydrates

Non-starchy carbohydrates, on the other hand, include a variety of produce that are lower in calories and sugar than starchy carbohydrates. These carbohydrates are rich in water and micronutrients.

• example: Leafy greens, broccoli, cauliflower, peppers, berries, apples, and citrus fruits.
• advantage: These carbohydrates are rich in vitamins, minerals and antioxidants — perfect for maintaining a healthy weight and supporting overall health.

3. Fiber

Fiber is a different type of carbohydrate, though a little different. Because your body can’t digest it, it passes through your digestive system (mostly intact) and helps suppress hunger and blood sugar levels.

• kinds: There is soluble dietary fiber (which dissolves in water and forms a gel) and insoluble dietary fiber (which does not dissolve in water and adds bulk to 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 (such as carrots, celery, and tomatoes).
• advantage: Fiber is essential for digestive health, helps prevent constipation, lowers cholesterol levels, and promotes satiety, aiding in weight management.

Healthy carbohydrate sources: what to eat

Eating the right types and amounts of carbohydrates ensures our bodies have the fuel they need to stay healthy. We’ll explain more about how to calculate your carbohydrate needs below, but generally speaking, healthy carbs 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/grass-fed milk, yogurt, kefir).

Unhealthy carbohydrate sources: what to minimize

For blood sugar balance, digestion, and hormone health, it’s best to minimize highly processed carbs — after all, they’re stripped of nutritional value (and loaded with added sugars), and what do you think they are? Sugary cereals, granola bars, pastries, soda, etc. Instead, enjoy them for special occasions or when you’re craving something.

Tip: Pair your favorite refined carbs with a protein/healthy fat/fiber source (a drizzle of tahini, a handful of walnuts, an egg, Greek yogurt, etc.) to reduce blood sugar spikes. Bonus points for eating carbs. Towards the end Meals/snacks.

How many carbohydrates do you need?

Determining your carbohydrate needs can be a bit tricky. You need to take into account your age, gender, activity level, and overall health goals. To get started, consider these five factors:

1. Daily Recommendations

General guidelines for carbohydrate intake vary among health organizations.

• Dietary Guidelines for Americans It is recommended that 45-65% of your total daily calories come from carbohydrates.
• Medical Research Institute It is recommended that adults consume at least 130 grams of carbohydrates per day.

2. Activity Level

Your physical activity level greatly affects your carbohydrate needs.

• Sedentary lifestyle: If your level of physical activity is low, you may need to reduce your carbohydrate intake; around 3 to 5 grams of carbohydrate per kilogram of body weight per day may be sufficient.
• Moderate activity: For moderate exercise (about an hour per day), you may need 5 to 7 grams of carbohydrates per kilogram of body weight per day.
• High Activity: Athletes and highly active people may need 7 to 10 grams of carbohydrates per kilogram of body weight per day.

3. Health Goals

• Weight Loss: If your goal is to lose weight, you might want to consider a low-carb diet, which most recommends consuming 50-150 grams of carbohydrates per day.
• maintenance: To maintain weight, it is generally recommended that 45-65% of your total daily calories come from carbohydrates.
• Muscle Building: If you’re trying to build muscle, you may need more carbohydrates to fuel your training and recovery.

4. Health

Certain medical conditions require specific carbohydrate adjustments.

• Diabetes mellitus: Managing your carbohydrate intake is essential to controlling your blood sugar levels. Work with your healthcare provider to determine the appropriate amount of carbohydrates for you.
• Digestive problems: Some people may benefit from adjusting their carbohydrate intake depending on their digestive condition, such as IBS or celiac disease.

5. Personal tolerance and preferences

Everyone’s body responds differently to carbohydrates – some people feel better on more carbs, others on fewer – so it’s important to pay attention to how your body feels and functions in different amounts. Continuous glucose monitor This will help you determine this!

Carbohydrate and blood sugar balance

Again, carbohydrates play a key role in regulating blood sugar levels. Normal Blood Glucose Levels Consume them as often as possible, as this will lead to more stable energy levels, fewer mood swings, healthier hormones, and a reduced risk of chronic diseases (such as diabetes). That said, not all carbohydrates have the same effect on blood sugar levels.

Simple carbohydrates

Simple carbohydrates found in sugary foods and drinks are digested quickly and can cause a spike in blood sugar followed by a drop in blood sugar that can make you feel tired and hungry.

Complex carbohydrates

Complex carbohydrates are digested slowly and release glucose gradually, which helps keep blood sugar levels stable.

How to Incorporate Healthy Carbohydrates into Your Diet

Need some inspiration? Try these ideas for a day of healthy carb meals.

• Start your day with a breakfast of scrambled eggs with vegetables, mushrooms, tomatoes and goat cheese, served with sourdough bread and avocado.
• For lunch, enjoy a quinoa salad with a quality protein source, like tempeh, smoked salmon, or leftover steak, and top with your favorite olive oil.
• For dinner, 100% whole wheat pasta (or a pasta alternative, Kaizen) served with sautéed zucchini and diced chicken sausage.

If you structure your meals around protein and fiber, starchy carbohydrates will naturally fall into place.

Low-Carb Diets: Are They Sustainable?

Since the 1970s, Low Carb Diet I have been promoting potential Reducing carbohydrate intake for weight loss purposes may lead to initial weight loss, but it is important to consider the long-term effects. Eliminating or severely restricting carbohydrates can lead to nutritional deficiencies, reduced energy levels, increased cortisol, and certain health problems (e.g., Amenorrhea).

Additionally, low-carb diets are generally difficult to maintain over the long term, resulting in a vicious cycle of weight loss and then regaining it. Rather than cutting out carbs completely, focus on carbohydrates that are high in fiber to support your health goals.

The Truth About Carbs and Weight Gain

The idea that carbohydrates are the cause of weight gain is a common (and unfortunate) misconception. Weight gain is generally the result of an imbalance between calories in and calories out, regardless of the source of the calories. While it is true that consuming large amounts of refined carbohydrates can Can contribute Weight gain is caused by high calorie, low nutritional value carbohydrates. In contrast, high fiber carbohydrates: support Weight Management: Provides essential nutrients while keeping you full and satisfied.

Carbohydrates aren’t the bad guys

Carbohydrates are an essential part of a healthy diet. Understanding the difference between healthy and less nutritious carbohydrates can help you make informed choices that support your overall health. Focus on including fiber-rich produce and whole grains in your diet, and always pair carbohydrates with protein and healthy fats. When in doubt, add more healthy carbohydrates and eliminate highly processed carbohydrates. You don’t have to eliminate carbohydrates; rather, choose options that will help you reach your long-term health goals. When you’re craving pizza, I encourage you to say: yes.