All About Carbs
Why are they important?
Recently carbs have overtaken fat as the most controversial macronutrient relating to weight loss and fat loss. During the low-fat craze from the past few decades, carbs were consumed in mass quantities to avoid the "dangers" of fat. Unfortunately, most people actually got fatter and less healthy. This resulted in the EVIL NUTRIENT label shifting to carbohydrates. But are they really the root of all life's problems?
Carbs provide an immediate source of energy to all the cells in our bodies. They fuel our brain, they fuel our muscles, and they fuel most systems and processes. As with many nutrients, it's not carbs themselves that have a positive or negative effect, rather it's the quantity and quality that we consume.
Types of carbohydrates
Carbs come in two main types: simple and complex. Although all carbs are digested into their simplest form to be used by the body, the time and energy it takes to break them down can differ greatly.
Simple carbohydrates are small and more easily processed than complex carbs. They cannot be broken down any further and are absorbed quickly and easily by our bodies. This type of carbohydrate includes table sugar, refined grains, desserts, and sugared beverages.
Complex carbohydrates are generally referred to as "healthy carbs." They are digested and absorbed much more slowly. They include foods like whole grains, legumes, fruits and vegetables.
Another type of complex carbohydrate is fiber, which is non-digestible and incredibly important when it comes to satiety and gut health. This is found in the same foods that contain complex carbohydrates (grains, legumes, fruits and vegetables).
Source makes a BIG difference
The type of carbohydrates we eat is the most important factor in how our body responds to them.
When we eat a lot of simple sugars and refined carbs, we see elevations in triglycerides, bad cholesterol and insulin resistance (which can lead to diabetes). This type of carb is what gives the entire nutrient a bad name. Most Americans eat way too many carbs. And unfortunately, these aren't coming from whole grains, fruits and vegetables.
Simple carbs are easy to eat in large quantities. They are digested quickly, give us an immediate energy high, and don't fill us up. These qualities result in mass over-consumption.
Complex carbs, on the other hand, are more difficult to eat in large quantities. With fiber, they digest more slowly and keep us full for hours. Their fiber can also help with cholesterol levels, colon cancer, motility and gut health.
What we eat with carbs can also impact our body's absorption. Combining protein and healthy fat with our carbs can slow down the digestion and limit spikes in insulin and blood sugar.
How much?
People can have different tolerances to carbs. For example, some people can function very well on a high-carb diet - they can maintain healthy body weight and body fat, and have good energy. Other people may run into problems with insulin resistance, energy swings, weight gain, and metabolic disorders.
It's difficult to recommend an exact amount to anyone since it's so heavily dependent on activity level, body size and tolerance. Someone training for a marathon or triathlon will need a significantly higher amount than someone living a sedentary lifestyle. The majority of the population will do best with moderate carbohydrate intake (100-200 g/day).
The minimum recommended intake of fiber is 25 g/day. Unfortunately, the majority of people fall far short of this. Optimal is around 35 g/day for women and 48 g/day for men. It's a pretty safe bet that every person can benefit from more fiber in their diet.
While high-carbohydrate diets can cause problems, consuming too few can also lead to health issues. You may hear a lot of people praise the low-carb lifestyle, but it is not for everyone. Some possible effects of low-carb eating include...
suppressed immune function
lower testosterone
thyroid irregularities
impaired mood and cognitive function
There is no one-size-fits-all approach to quantity of carbohydrates. Experiment and track. If you notice you're getting a lot of calories from carbs (more than 50%), try going lower for a week or two. Pay attention to your energy levels. Adjust your carb intake based on your activity level. Training for an endurance event? Eat more. Busy at work and not getting much exercise? Eat less.
Conclusion
Focus more on "healthy carbs" like whole grains, legumes (beans and lentils), fruits, and vegetables. These are digested more slowly and can help control insulin response, energy levels, body composition, and cholesterol numbers.
Eat AT LEAST 25 g of fiber each day, but you should aim for 30-50 g.
Each person is going to be different with how their body responds to carbohydrates, but everyone can benefit from choosing the best quality sources. Experiment with different quantities and see what matches your activity level and lifestyle.