Carbohydrates- Why you no longer need to fear them.

What comes to mind you hear the word “carbohydrates?” Let me guess- that they’re “bad” for you, lead to weight gain, and should be avoided at all cost? Well, I am here to tell you that this is simply not true. Carbs are actually one of the most important macronutrients our bodies need to live and thrive. Let’s take a look at what the heck carbohydrates are and why you should be eating them ALL throughout the day (and not just with one meal or snack!).

Role and function of Carbohydrates:

• Carbs are the primary energy source in the body
  • Our brains rely exclusively on glucose (the type of sugar our body uses for energy) throughout the day, as it cannot rely on energy derived from protein or fat. Over half the carbohydrates we consume go directly to supporting our brains. In fact, they are so important that our bodies require more carbohydrates than protein or dietary fat!
• They fuel your muscles for movement and daily activity
  • Carbohydrates can help give you more energy during exercise and allow you to perform better for a longer duration. Our bodies store carbohydrates in the form of glycogen in our muscles and liver. If exercising for an extended period of time, we must consume carbohydrates to avoid under-fueling and bonking and to ensure a proper recovery.
• They provide important nutrients, such as fiber and B vitamins
  • Fiber is found in many types of carbohydrates, including whole grains, beans, lentils, fruits, and vegetables. It is a non-digestible form of carbohydrate that can help with our digestion and gut microbiome, stabilizing blood sugar levels, and can help you feel more full and satisfied when eating.

What foods are considered Carbohydrates?

• Starches/grains- such as bread, cereal, pasta, and rice
• Fruits – such as apples, berries, melon, and pineapple
• Vegetables – such as broccoli, carrots, eggplant, and lettuce
• Dairy products – such as yogurt and milk
• Legumes – such as beans and lentils
• Desserts and simple sugars- such as honey, baked goods, and maple syrup

How often do I need to eat them?

• It’s best to consume carbohydrates all throughout the day. Most folks need them with all meals and snacks in order to meet their nutrient needs, maintain stable blood sugar levels, have sufficient energy, and to help fuel their movement goals.

What are some signs/symptoms of inadequate carbohydrate intake?

• You may feel sluggish, have brain fog, have little energy during exercise, or poor recovery from exercise. Some folks notice an increase in sweet cravings or find themselves thinking about food all day long when not eating enough of them. If you recognize one or more of these symptoms, it can be helpful to reach out to a Registered Dietitian to ensure you are meeting your carbohydrate needs. I’d be happy to help you- feel out this link to work together 1:1.

References:

Mahan, L. K., Escott-Stump, S., Raymond, J. L., & Krause, M. V. (2012). Krause’s Food & the Nutrition Care Process edited by L. Kathleen Mahan, Sylvia Escott-Stump, Janice L. Raymond. vol. 1. TPB.

Karpinski, C., & Rosenbloom, C. (2017b). Sports nutrition: A handbook for professionals. Academy of Nutrition and Dietetics.