Are Carbs Bad?

There is an abundance of conflicting information about carbohydrates, leaving many wondering about their benefits, and whether they should be counted or even eliminated from their diets. Allow me to provide some clarity:

Carbohydrates serve as our primary source of energy, fueling every function in our body including the heart, brain, liver, and every single cell. Fiber, for instance, is a crucial carbohydrate that supports proper digestion, promotes a healthy gut microbiome, and ensures regular bowel movements. Carbohydrates also play a significant role in serotonin production, a neurotransmitter involved in regulating mood.

So there is no doubt that carbohydrates are essential for our well-being, yet their impact varies depending on the type of carbohydrate consumed. While certain carbs can detrimentally affect our health, others are absolutely necessary for achieving and maintaining good health.

Let’s talk about them:

A chocolate bar and a sweet potato are both carbohydrates, but their effects on the body differ greatly. The chocolate bar, being a simple carb, lacks fiber and nutrients due to the refining process. Simple carbs are not naturally occurring, meaning they have been altered and parts of them (the fiber and nutrients) have been removed. As a result, it primarily consists of quickly digestible sugar that causes rapid spikes in blood sugar levels. This refining process, along with the absence of nutrients and fiber, is what poses a threat to our overall health, negatively impacting various aspects such as gut health, hormones, weight, mood, and liver function.

Simple carbs include items like white flour (bread, bagels, pizza, pasta, pastries), white sugar, brown sugar, molasses, high-fructose corn syrup, candy, chocolate, and things of that nature. Because these carbs have such a negative impact on our health, they should only be consumed in small amounts ocassionally.

On the other hand, complex carbs, which are things like fruits, raw honey, potatoes, quinoa, rice, and broccoli, remain unrefined in their natural state and contain ample amounts of fiber, vitamins, and minerals. These nutrients facilitate a slower absorption of glucose into the bloodstream, preventing sudden surges in blood sugar levels.

Complex carbs provide numerous health benefits due to their nutrient content and lack of negative effects on blood sugar levels. They consist of whole, natural foods like fruits, vegetables, quinoa, oats, brown rice, raw honey, maple syrup, dates, white potatoes, and sweet potatoes. These foods should be a large part of an everyday diet as they provide many essential nutrients and health benefits.

I consume a lot of fruit, raw honey, potatoes, starchy vegetables, quinoa, and gluten-free oats as a big part of my diet. I avoid simple carbs (as much as I love them) whenever possible because they lower my energy, mess up my digestion, and make me feel terrible. Nevertheless, I do indulge in simple carbs occasionally as a treat.

What happens when you don`t eat enough carbs?

The keto diet is a diet consisting mostly of fat and protein with very little carbs. It has gained a lot of popularity over the years and does have benefits like weight loss and reducing seizures in children. A low-carb diet may also be beneficial for people with diabetes to help improve their condition but can be reintroduced later on when their health is in better shape. But when we look at the consequences of a long-term low-carb diet, more specifically those lacking complex carbs, it can be quite detrimental to our mental health, hormones, gut health, and overall health.

Not getting enough carbs negatively affects gut health by depriving good gut bacteria of fiber, leading to digestive issues like constipation and bloating. Mental health is also impacted as carbs are essential for serotonin production. Furthermore, low-carb diets hinder thyroid function and the conversion of thyroid hormone into its active form.

However, the body can handle a low-carb/ketogenic diet done short term if you’re looking to lose a few pounds, just be mindful about cutting out this essential macronutrient (it’s essential for a reason!) long term, and do not fear consumption of healthy, complex carbs!