Are Carbs Bad for You?
The topic of carbohydrates can be a confusing one, especially with all of the messages we see today from the latest diet trends.
In this blog, I want to share a nutrition professional's take on carbohydrates and discuss the different forms of them, so that by the time you finish reading this post, you will be able to make an informed decision for yourself on carbohydrates.
So, are carbs bad for you?
According to the latest diet trends, carbs are the enemy, what are causing you to gain weight, and should be avoided...I hope you're as excited as I am when I say that carbs are not the enemy and they are not the sole cause of weight gain.
There are various causes of weight gain, but when it comes to food, the cause of gaining weight is taking in more calories than you burn, no matter what food group the calories are coming from.
Carbs are also essential in your diet because they are the body's preferred source of energy. When carbs are digested in your body, they turn into glucose (sugar), which is the only source of energy your brain and red blood cells can utilize properly.
While carbs are essential for your body, there are different forms of them, and the type you choose to eat matters a little more. Let's talk about the various forms of carbohydrates and how they can benefit you.
Whole Grain vs. Refined Grain
The most well-known forms of carbohydrates are whole grains and refined grains. Whole grains are often referred to as complex carbohydrates, while refined grains are often referred to as simple sugars.
Whole Grains
Whole grains are just that: the whole grain. Within the whole grain are three nutrient-dense layers that include vitamins like B and E, fiber, iron, and healthy fats.
Examples of whole grains include:
oats
barley
quinoa
popcorn
brown rice
whole wheat flour
whole grain or whole wheat bread, crackers, and pasta
When you consume products such as these, you will have long-lasting energy and feel satisfied from your food for longer because of the fiber inside the whole grain. You will also be getting the benefits of the other nutrients that are within the whole grain as well.
The key to finding whole grain products in the store is looking at the ingredients list. If the product is truly whole grain, the first ingredient on the list will be: "Whole Grain", "Whole Wheat", or whole grain food such as oats.
Refined Grains
Refined grains have been processed to remove two of the most nutrient-dense layers from the grain. This process is done to give the grain a finer texture and to improve its shelf life. However, in removing two layers of the grain, this process also takes away the beneficial nutrients from the grain such as B vitamins, fiber, and iron.
Examples of refined grains are:
white flour
white rice
white bread, crackers, and pasta
When you consume products such as these, you are getting quick energy from the carbs that make up the refined grain, but not a lot of beneficial nutrients.
The biggest difference between refined grain and whole grain when it comes to reading the ingredient list is the word "enriched." Refined grain products will not have the word "Whole Grain" or "Whole Wheat" listed as the first ingredient on the list. Instead, refined grain products will have words like "Enriched Flour" or "Enriched Wheat Flour" as the first ingredient on the list.
Which form of carbs should you eat?
According to the USDA, at least half of the grains you consume per day should consist of whole grains. Whole grains are going to give you the most bang for your buck when compared to refined grains because of all the beneficial nutrients WG products consist of. One of the most beneficial nutrients to come from whole grain products is fiber. Fiber can help lower your cholesterol, keep your stomach satisfied or full for longer periods of time, and is great for your gut health!
While refined grains may not be as nutritiously beneficial as whole grains, they still have their place in your diet. For example, if you decided to make the swap from white bread to whole grain bread for the health benefits, but realized you didn't enjoy the taste of whole grain bread as much as you love the taste of white bread, then stick with white bread as your choice.
On the flip side of things, if the taste between whole grain bread and white bread doesn't make a difference to you, then why not choose whole grain bread since it has more nutritional benefits? Either way, choose what you actually enjoy!
There's also plenty of ways to consume whole grains and get fiber throughout your day other than bread. Start by looking at all the grain products you consume currently. Instead of swapping all the refined grain products you eat over to whole grain at once, try taste testing different whole grain products to see which ones you like best.
When you find whole grain products that you enjoy, that's when you can make the swap, as it's an easy way to get added nutrients throughout your day. But, don't force yourself to eat the "healthier" version of foods if you don't enjoy them, especially when you have plenty of other nutritious options to choose from.
Other Sources of Carbs
Starchy Vegetables
All vegetables have some carbohydrates in them, but starchy vegetables have the most abundant amount compared to non-starchy vegetables. Starchy vegetables are similar to whole grains in that they give you a good source of long-lasting energy, fiber, and vitamins and minerals.Examples of starchy vegetables include:
corn
green peas
potatoes such as white and sweet potatoes
winter squash such as acorn and butternut squash
Fiber
Fiber is a type of carb that can fill us up quickly and has two different forms that are both beneficial to our body. The two types of fiber are: soluble and insoluble.
Soluble fiber dissolves in water, slows digestion (meaning you will feel full for longer periods of time), and helps reduce cholesterol. Sources of soluble fiber include:
nuts
oats
lentils
avocados
brussel sprouts
apples and oranges
Insoluble fiber does not dissolve in water, helps food move through your digestive system faster, and can help promote regularity and prevent constipation. Sources of insoluble fiber include:
beans
barley
couscous
brown rice
dark leafy greens
vegetables (with skin)
whole grain products like bread, pasta, and crackers
If you're someone who doesn't eat a lot of fiber currently, I recommend introducing it in your meals slowly rather than all at once as it can be tough on your digestive system until you get used to it.
Sugar
The last form of carbohydrate I want to talk about is sugar. There are two forms of sugar that can be found in the food you eat:
Naturally occurring sugar: sugars that are found naturally in whole foods such as fruits and vegetables
Added sugar: sugars that get manually added to foods either through processing, cooking, or right before eating
Added sugars tend to get a bad rap because there's not a ton of nutritional benefit to them and they are found in high amounts in most processed foods. Because of that, if you're someone who relies on processed foods a lot, it can be easy to rack up the amount of sugar you intake throughout the day.
In a perfect world, we wouldn't eat any added sugars and all of our sugar intake would come from natural sources. But of course, it's not a perfect world, and that's okay!
Foods that contain added sugars like candy, granola bars, fruit-flavored yogurts, some pre-made smoothies, etc. do have a place in our lives and we do not have to feel guilty for eating them. For example, have you ever had to rush out of the house without having any breakfast yet? So you decide to eat something quick like a granola bar because it's easy to eat while you're on the go. While this situation isn't ideal and hopefully we can plan a better breakfast tomorrow, it's still better to have the granola bar with some added sugar, than to have nothing at all.
Carbs are not the enemy...WOOHOO!
And there you have it, a Dietitian's take on carbohydrates and all the different forms of them. My hope from this blog is to help you become more informed and can use that information to make the best decision for yourself.
My final message on this topic:
Carbs are not the enemy, please do not deprive yourself of them, and it's okay to let all forms of carbs be a joyful part of your life!
