The drama with carbs
Let’s talk carbs.
I’m sure even with just that one sentence, you have some sort of judgement. Carbs are “bad”. Right?
Carbs have been villainized in diet culture for decades but can anyone actually provide back up data as to WHY? When you take in new information, especially as it pertains to a diet, take a step back and think about the source, and the fact that there are BILLIONS of dollars made off of telling you that something you eat is terrible for you. But if you try this diet, or this shake, or this juice fast — all your problems will be solved.
In reality, the truth is: carbs are carbs. They have a purpose. And not all are created equal. It truly doesn’t have to be more complicated than that.
Let’s dive in. Carbs are required in the body because they are the body’s primary form of energy. Meaning you can’t move, think, sleep, or have proper organ function if you have 0 carbohydrates in your diet. If you’re trying to conceive or pregnant, you especially need to ensure you are getting the proper amounts of complex carbohydrates and fiber. And if you are having digestive problems, I’d guess something is off in the fiber department of your diet.
You’ll see that I mentioned COMPLEX carbs and FIBER above. Complex carbohydrates contain fiber which support gut health, reduce cholesterol and help to manage weight (yes!!! Manage weight!!!). I will save a deep dive on fiber and its role towards a healthy gut for another time, but for now know that fiber can be soluble or insoluble, which when digested slows the absorption of sugar in the bloodstream to avoid sugar spikes. Complex carbs come in the form of whole grains, vegetables (including starchy) and beans. Fruits are actually a considered a simple carbohydrate, but because of the fiber content act as though they are complex carbohydrates when digested.
So what’s the problem with carbs then and why do they get a bad rep? The problem is that our modern American diet is rich in lower quality SIMPLE carbohydrates. Think chips, pretzels or any snackie food, plates and plates of pasta, rolls of bread, bagels – the list goes on and on. I’m not saying that these are BAD foods, but I’m saying that the average person takes in more of this than the body can handle and know what to do with. And when the body doesn’t know what to do with something – well, it overcompensates.
I want to simplify this blood sugar concept, as it is KEY to understanding carbs.
All carbs (simple and complex) break down into sugars called glucose during digestion. Once glucose is in the bloodstream, the hormone insulin is released so that the glucose gets out of the blood and enters the cells. Glucose can be used for energy if required, otherwise… insulin will tell the body to store unused glucose as fat in the cells.
You can start to understand that it is the blood sugar spike of the simple carbs that poses the problem. Basically, a quick spike means a rush of glucose in the blood and therefore quicker fat storage if its not used. The slower the release of glucose into the blood, which fiber from complex carbohydrates provides, means that glucose can be used more slowly over the course of hours, and is less likely to be stored.
And as you can probably guess, spike after spike of blood sugar is taxing on your body over time. It creates a new normal in your body, which then compensates by potentially creating less effective insulin or not producing enough insulin, which can lead to obesity, insulin sensitivity, or even Type 2 diabetes.
I’d like to end by saying, I’m not telling you to never eat a bowl of pasta. Just know that there is a time and a place. I give you this information so that you know what’s happening in your body and you can feel empowered when making your food choices.
In practice, maybe that means having the pasta, but making sure to fill the other half of your plate with delicious veggies. Or experimenting with lentil or chickpea pasta, ordering brown rice with your sushi, or perhaps instead your typical morning bagel, trying a fiber-rich smoothie.
Do what feels right for your body today. And know that tomorrow, it might be asking for something else. Honor it.
