How to feel confident about carbohydrates
Back in the nineties, wellness culture was heavily focused on reducing dietary fat. “Healthy Snacks” were synonymous with being “low fat” or “fat free.” Today, we can look back and see that this obsession with reducing dietary fat was misguided. Fat is necessary for optimal health, and we can all acknowledge that the attack on dietary fat did more harm than good in the end.
It’s interesting to see now that in today’s wellness culture, the same exact thing is happening with carbohydrates. Healthy snacks labeled as “low carb” and “sugar free” are considered healthier alternatives, even when there’s loads of chemicals added to those foods to make them taste good. We’ve seen a huge increase in low carb diets that only proved extremely difficult to maintain and lead people to end up right back where they started, or worse. I’m a huge believer that every body is different. And if no/low carb works for you, that’s great! But it’s important to know the science behind the right kind of carbs.
As a health coach, it’s frustrating to see how all carbs are vilified in today’s wellness culture as being the source of weight gain and various other health issues. The truth is, just like we need dietary fat, we also need carbohydrates: they are fundamental to our overall health and well-being. What is important to consider is the type of carbs you are consuming. I want you to understand the role carbohydrates play in the human body, as well as how to incorporate them mindfully, so that you can find a balanced and satiating relationship with carbs. Let’s break down why good carbohydrates are essential for long-term health, and look at ways to incorporate them in a way that nourishes the body.
The Role of Carbohydrates in the Body
Energy: Carbohydrates are the body's primary source of energy. When you eat carbohydrates, they are broken down into glucose, which is used by our cells for immediate energy or stored as glycogen in the liver and muscles for later use. This process is crucial for maintaining energy levels throughout the day, especially for those engaged in physical activity or mentally demanding tasks.
Cognitive Health: The brain relies heavily on glucose, which is derived from carbohydrates, for its energy needs. Without adequate glucose, issues with concentration, memory, and risk of cognitive decline later in life can arise. Carbohydrates ensure a steady supply of glucose to your brain, supporting optimal function and mental clarity.
Muscle Function and Recovery: For those exercise regularly, carbohydrates are vital for muscle recovery and energy. Without adequate carbohydrates, you will be easily fatigued: this is why many people report difficulty exercising regularly when eating a low carb diet.
Gut Health: Carbohydrates, particularly fiber-rich carbohydrates, play a crucial role in digestive health. Fiber is a sub-category of carbohydrates that promotes healthy bowel movements, prevents constipation, and can lower the risk of developing digestive disorders like IBS and SIBO. Fiber also supports the growth of beneficial gut bacteria, contributing to a balanced microbiome and overall gut health.
Longevity: Research shows that regular consumption of fiber-rich carbohydrates, such as whole grains, fruits, and vegetables, comes with a lower risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. We also know that Blue Zones - areas of the world where people live the longest - are associated with diets rich in carbohydrates.
Understanding Different Types of Carbohydrates:
Carbohydrates can be categorized into three main types: sugars, starches, and fiber.
1. Sugars are simple carbohydrates found naturally in foods like fruits, vegetables, and dairy products. They can also be added to foods and beverages during processing. While natural sugars come with lots of beneficial nutrients, added/refined sugars are the kind you want to be mindful of. It’s perfectly find to enjoy refined sugar in moderation (especially when paired with protein & fat!) but the trouble is that added sugar is in sooo many of our standard packaged foods, so be sure to check nutrition labels. Remember, you can always sweeten things yourself with natural sweeteners like honey or maple syrup!
2. Starches are complex carbohydrates found in foods such as potatoes, beans, and whole grains. They provide a sustained release of energy and are often rich in essential vitamins and minerals. Incorporating a variety of starchy foods into your diet can help maintain steady blood sugar levels and provide long-lasting energy.
3. Fiber is a non-digestible carbohydrate found in plant-based foods. There are two types of fiber: soluble and insoluble. Soluble fiber slows down digestion, while insoluble speeds up digestion. Both are important, so don’t get too hung up on this part. Just know that a diet high in fiber is linked to numerous health benefits, including improved digestion, healthy weight regulation, and reduced risk of chronic disease.
Mindful Carb Consumption
While there’s no need to restrict carbohydrates to reach your health and wellness goals, there is a bit of mindfulness that needs to be had. There’s no such thing as “bad” carbs, but refined carbohydrates digest super quickly and can cause blood sugar spikes, which we want to avoid. This is why you can eat a whole bag of pretzels and still feel hungry: refined carbohydrates alone don’t have a lot of “staying power” in terms of fullness because of how quickly they are absorbed. Don’t worry, this doesn’t mean you can’t have pretzels! But if you add a quality protein & fat source to your pretzel snack, you will feel a lot more satiated and curb that insulin spike that’s infamous for causing so many health issues.
Here are my top tips to consume carbohydrates mindfully:
1. When possible, choose carbs with fiber. Whole grains such as brown rice, quinoa, oats, and whole wheat pastas/breads retain their nutrient profile and provide vitamins, minerals, and fiber which refined grains like white bread and white pasta have been stripped of.
2. When in doubt, add protein & fat. If you really don’t like the taste of brown rice, it’s okay to have the white stuff. Just add a protein & fat source to your white rice, which will curb the blood sugar spike that comes with eating white rice alone. Pairing carbohydrates with protein and healthy fats can help stabilize blood sugar levels, enhance satiety, and provide a more balanced nutrient profile.
3. Eat all the fruit! Somewhere along the way, people started fearing fruit because of its sugar content, which is completely misguided and unnecessary. Like I mentioned above, natural sugars are not the same as added and can be consumed regularly. Fruits are excellent sources of carbohydrates, offering a wide range of vitamins, minerals, and antioxidants that your body loves. As a good rule of thumb, I like to fill half my plate with a colorful variety of fruit or vegetables to support gut health and energy.
4. Mind added and artificial sugar. Take a peek at nutrition labels and familiarize yourself with added vs. natural sugar numbers. In general, it’s okay to have about 25-30g of added sugar per day, so use that as a baseline metric. All that being said, I do not recommend replacing added sugar with the artificial “zero sugar” stuff. Artificial sweeteners like sucralose are linked to numerous health issues and are neurotoxic. If it’s a choice between artificial and added, choose added and just aim for moderation. Of course, the best kind of sweetener is the stuff from the Earth, so don’t be afraid to sweeten things yourself with honey, maple syrup, agave or dates.
5. Start Your Day with a Balanced Breakfast: Carbs in the morning will give you fuel and satiety for the day, especially when paired with protein and fat. Add whole grains, fruits, and protein into your breakfast to kickstart your metabolism and provide sustained energy that won’t leave you feeling depleted by 2pm. An example of a balanced breakfast could be a veggie omelette with toast, breakfast tacos, a smoothie with greek yogurt and nut butter, or oatmeal with nuts and fruit.
6. Add, not subtract. Of course minimally processed carbohydrates that are closer to their natural state are going to be what makes your body feel its best, but instead of feeling like you have to take away things like pasta and bread, have an “add” mentality when it comes to your nutrition. Add whole fruits, vegetables, grains, and legumes to foods/meals that you already love to eat. Mental satisfaction is so important, and carbs play a huge role in that.
7. Up-level your snacks. Just like each meal should contain a balance of carbohydrates, protein, and healthy fats, so too should your snacks. Combine a carby snack like crackers with a protein or fat source, like almond butter, tuna salad, or organic cheese (if you can tolerate dairy).
8. Stay Hydrated. Drinking plenty of water throughout the day can help with digestion and prevent the urge to snack mindlessly on things like chips or popcorn. Sometimes thirst is mistaken for hunger, so make sure you are getting your ounces in. I recommend at least half your bodyweight in ounces per day, but you can also look at your pee - it should be almost clear or straw-colored, not yellow.
9. Listen to Your Body. Pay attention to how different foods make you feel. Everyone's body is unique, and what works for one person may not work for another. Some people like a diet that’s richer in fats, whereas others feel better when their diet is richer in carbs. Observe your energy levels, digestion, and overall well-being and adjust as needed. Your body knows what it needs, you just have to listen.
I hope this helped you see that carbohydrates are a crucial piece of a healthy diet, not something to fear. Yes there is mindfulness that needs to be had, but unfortunately the pendulum has swung so far in the other direction, and my goal is to help you come back to a place of neutrality so you can feel empowered, energized and safe around carbohydrate-rich foods. Carbs provide energy for life: they support brain function, muscle recovery, digestive health, and reducing the risk of chronic diseases. A little bit of mindfulness is all you need to enjoy the benefits of this vital macronutrient while maintaining a balanced and sustainable wellness routine.
As always, if you need help reaching your health & wellness goals, don’t hesitate to reach out to me here.
