For years and years, fat was vilified as the worst macronutrient for our health. We were told to eat as little fat as possible, especially saturated fat.
Now, the tables are starting to turn. Many people are saying that carbohydrates are actually the macronutrient that we need to avoid.
With the keto craze sweeping the nation, a lot of people are scratching their heads wondering whether they need to eliminate all carbs from their diet. At the same time, though, some people have also taken a less extreme approach, arguing that only some carbs need to be avoided.
Not sure where you stand on the good carbs vs. bad carbs debate?
Read on for more information that will help you make an informed decision for yourself.
What Are Carbs?
Put simply, a carbohydrate is a molecule that contains carbon, oxygen, and hydrogen.
Carbohydrates provide the body with energy. They can also be converted to fat and stored for later use.
Listed below are the three primary carbohydrate types:
Starches
These are long-chain glucose molecules. Eventually, they get broken down into glucose by the digestive system. Foods that contain these types of carbohydrates are often referred to as complex carbohydrates.
Sugars
These are short-chain carbohydrates that taste sweet. Examples include glucose, sucrose, galactose, and fructose. Foods that contain these types of carbohydrates are often referred to as simple carbohydrates.
Fibers
Fiber is an indigestible carbohydrate. It is still important, though. The beneficial bacteria in the digestive tract feeds off of certain types of fiber.
Complex carbohydrates are often good sources of fiber.
Good Carbs vs. Bad Carbs
Okay, so carbs provide the body with energy. They feed the bacteria in the gut, and they can also be stored as fat.
With the exception of the fat storage thing, carbs don’t seem too bad, right? Why are so many people afraid of them?
Carbohydrates are not inherently bad or unhealthy. In fact, carbohydrates play an essential role in a lot of important bodily processes. But, not all carbohydrates are created equal.
Many people balk at the idea of good and bad foods. They find that placing a moral label on foods causes people to develop an unhealthy relationship to food, which can lead to cycles of overeating and over-restricting.
It’s important to note, though, that some carbohydrates are healthier than others.
Whole Carbohydrates
If the good/bad food dichotomy doesn’t work for you, you might want to consider thinking of carbohydrates in terms of whole foods and processed foods.
Whole food sources of carbohydrates include things like fruit, vegetables, oats, and rice. These whole food carbohydrate sources contain fiber and are relatively low in sugar. They may or may not be starchy, too.
Most healthy individuals can consume whole food sources of carbohydrates without any problems.
It’s important to note, too, that many whole food carbohydrate sources contain other healthy substances, including vitamins, minerals, and antioxidants. The body needs these to function optimally.
Processed Carbohydrates
Processed carbs, on the other hand, are a different story. Processed carbohydrates are man-made foods. They include things like crackers, soda, cookies, chips, and pastries.
Processed carbohydrate sources are best reserved for special occasions. The problem, though, is that many people consume these foods on a regular basis.
This regular consumption has been linked to a variety of serious health problems, including obesity, diabetes, heart disease, and dementia.
Consumption of processed carbohydrates also, for most people, results in a blood sugar spike followed by a crash. Because they’re high in sugar and low in fiber, processed carbohydrates often cause people to feel sluggish and mentally unclear.
Benefits of a Low Carb Diet
Why are so many people these days going on low carb diets? Can’t they just cut out processed carbs and continue eating whole food carbohydrate sources?
This may work for some people. Others, though, do need to lower their carbohydrate intake in order to improve their overall health. This has to do, in part, with a condition known as insulin resistance.
Insulin Resistance
When you consume carbohydrates, your blood sugar rises. This, in turn, causes your body to produce insulin. Insulin is a hormone responsible for shuttling sugar from the blood into the cells, where it can be used for energy.
If you consume too many carbohydrates, your body may begin to become resistant to insulin.
More and more may be required to keep your blood sugar levels stable. This, in turn, can lead to the development of diseases like diabetes. It can also cause you to experience severe blood sugar crashes and symptoms like fatigue and brain fog.
Insulin Resistance and Low Carb Diets
In individuals who are insulin resistant, a low carbohydrate diet allows their body to produce less insulin (since there is less sugar in the blood, less insulin is needed).
This helps them to, over time, become more insulin sensitive. As a result, they may lose weight, feel more energized, and experience greater mental clarity.
Who Should Eat a Low Carb Diet?
A low carbohydrate diet is not necessary to be healthy. But, many people can benefit from low carbohydrate diets, including the following:
- Those who are overweight or obese
- Those who suffer from prediabetes or type 2 diabetes
- Those who experience other signs of metabolic syndrome (large waist circumference, high blood pressure, high triglycerides, etc.)
- Those who suffer from conditions like polycystic ovary syndrome
- Those who suffer from bacterial overgrowth in the digestive tract
If any of these conditions apply to you, you may be able to benefit from cutting down on the number of carbs you eat each day.
Want to Learn More About Health and Nutrition?
As you can see, the good carbs vs. bad carbs debate is a bit more complicated than some people present it to be.
Carbohydrates are not inherently bad for you — not at all. But, there are definitely some carbs that are better for you than others.
If you’re interested in cutting down on the number of carbohydrates you eat, or if you’re just interested in eating higher quality carbohydrates, this information can help you improve your diet and maximize your overall health.
Do you want to learn more about healthy eating?
If so, we’ve got lots of great nutrition articles for you. Check out the Get Healthy section of our site today for all kinds of helpful information.