Okay ladies, stop skipping carbs! It’s time to address one of the BIGGEST diet culture myths of all: carbohydrates being bad for you. They’re actually one of the biggest needs our body has and helps give us energy… but I’ll dive into that below 😉
What are Carbohydrates?
Carbohydrates, quickly known as carbs, are one of the three macronutrients found in foods and drinks. Carbohydrates are essential nutrients for the body because they are the primary energy source for the body when we eat, and that food goes through the digestive system. The digestive system then breaks down carbohydrate molecules into a substrate called glucose, which is transported into the bloodstream; when it’s in the bloodstream, it is known as blood sugar. So let’s dive into the nitty-gritties…
Types of Carbs
We have two major categories for carbohydrates: simple carbohydrates and complex carbohydrates.
Simple Carbohydrates
Simple carbohydrates are “simple” due to their minimalistic structure of only 1-2 molecules. Because of this, they break down quickly and are the easiest energy source for the body. However, this also means they can cause a quick spike in blood sugar, giving you a short burst of energy followed by a crash. It’s better to balance them with other foods to keep your energy steady. Types of simple carbs include: fruits, starchy vegetables, dairy products, sugars, and refined/white carbohydrates.
Naturally, as I practice and preach — we never “cut out” or eliminate food groups. Especially when food choices like fruits, vegetables, and dairy products have key nutritional values, especially micronutrients (our vitamins and minerals). However, the sugar products and white/refined carbohydrates could be reduced and/or substituted with our complex carbohydrate options which we will talk about next.
Complex Carbohydrates
Complex carbohydrates are “complex” due to having +3 molecules. Because of this, they break down slower in the body. This allows your body to slowly digest carbohydrates which stabilizes blood sugars. These complex carbs are typically known as our starches and fibers. Additionally, that longer transit time in the gastrointestinal tract leads to staying full longer. Types of complex carbs include: beans, lentils, nuts, and whole grains.
Why are Carbohydrates Essential?
As mentioned before, carbs are essential because they are the body’s primary fuel source. Some roles that make carbs essential are energy production, energy storage, and helping us build macromolecules. If you aren’t consuming enough carbohydrates, you may experience symptoms like low energy, fatigue, and brain fog. Let’s go ahead and dive into all of the roles that carbs play in the body.
Energy Production
Carbohydrates are like the body’s main fuel. The primary function of carbohydrates is to provide energy to cells in the body. That energy is turned into glucose and is the form in which cells use energy. This energy is what helps you move, think, and do all your daily activities. Red blood cells and brain cells are only fed by carbohydrates, so lacking in eating enough carbs will starve those cells!
Energy Storage
Not all the energy from carbs is used right away like for brain and blood cells. When the body has enough energy to support normal daily functions, excess glucose is stored as glycogen in the liver and muscle cells. When we are asleep, our body continues to function and uses energy, but if we have not eaten, it uses energy from the glycogen stored in the liver to keep our blood glucose at normal levels. AKA the stored energy can be used later when your body needs it, like during exercise or when you haven’t eaten for a while. It’s like having a backup battery that your body can tap into when needed. That energy stored is also used when we are using our muscles for long periods, such as exercising for hours, this is more common among athletes.
Building Macromolecules
Macromolecules are essential body components used to have normal body functions. Carbs are essential because the glucose that comes from carbs energy is used to make important molecules such as DNA, RNA, and more molecules used in critical chemical reactions in the body.
Sparing Protein
Your body uses proteins to build and repair tissues, like muscles and skin. If you don’t get enough carbs, your body might start using protein for energy instead. This isn’t ideal because it takes away from the protein’s main job of keeping your body strong and healthy. Which means you’re losing muscle mass which depletes muscle toning. Eating enough carbs helps make sure protein is used for building muscle, not for energy.
Supporting Gut Health & Digestion
Our complex carbs, like fiber, are important for digestion. Fiber helps move food through your digestive system and keeps things running smoothly. It can also help prevent constipation and keep your gut healthy. Foods like whole grains, fruits, and vegetables are good sources of fiber and should be part of a balanced diet.
Carbs are essential to support the most basic function in the body, which is to make energy. If our body does not have energy, none of the life processes can be performed.