"It's not about low carb. It's about low crap." - Unknown
Let’s talk about the myth that carbohydrates are bad, lower is better and that they cause weight gain!
First, what are Carbohydrates?!
Carbohydrates are one of three macronutrients - the other two are proteins and dietary fats.
Do you know what that means? We NEED them in large quantities to survive and thrive. No joke, that's why they are called MACRO-nutrients!
The main functions of carbohydrates is because it's our body's primary and easiest ways to make glucose and help us with energy!
But science is so cool! We keep finding out more and more reasons carbs are important and maybe a primary reason to consume them, this includes:
they are probiotics and prebiotics for optimal gut health
they are coating on cells as information markers
they contain a variety of micronutrients (vitamins and minerals)
many have fiber for gut health and proper elimination
good blood sugar support
optimal neurological and mental health
Did you know the brain, nerve cells, and developing red bloods cells can only use glucose for energy?!? Yup! So, we need those carbohydrates because that is what gives us glucose! Yes, we can make glucose in other ways, but it's not the easiest and usually is a last resort. Even if you are fat adaptive you NEED glucose (best from whole food carbs) for mental, nerve health and red blood cells!
Lastly, this isn't a free-for-all-eat-all-the-carbs-they-are-all-good message. There are a lot of categories in the carbohydrate group - complex, simple, fiber, starch, sugar, etc.
Complex Carbohydrates - these are longer chains of sugars that therefore digested slower and have a slower release of glucose to the blood (blood sugar)
Fiber - this is a type of complex carbohydrate that make ups fruits, vegetables, nuts, whole grains and beans. You have two types of fiber: soluble (dissolves in water, turns into a gel and slows digestion) and insoluble (doesn’t dissolve in water, usually the cellulose of plants and helps bulk up stools to help with proper elimination) fibers. Typically we say to aim for 25-38 grams daily. The USDA reports the average American adult consumes 10-15 grams daily.
Starch is also a type of complex carbohydrate that helps with energy. It too is found in fruits, vegetables and grains.
Simple Carbohydrates - are shorter (typically single or double bonded like monosaccharides or disaccharides) sugars that digest quickly and spike blood sugar faster, higher. Complex carbs and all carbs breakdown into monosaccharides, however, it takes longer to break it down. Foods like candy, soda, and processed foods are rish in simple carbs and not high in complex carbs like fiber and starch and other vitamins and minerals.
Good news...spring and summer, are wonderful seasons to do this. They are the most abundant, local, nutritious and tasty! Yes, fruit and vegetables are carbs! Other great carbohydrates to enjoy more of are whole grains (buckwheat, quinoa, brown rice), legumes (chickpeas, beans, lentils) and even things like sourdough bread and less of the white bread, pastries, sodas, and other highly processed or refined foods.
So how much of the carbohydrates group do you need to eat?
Well, it depends.
Our our USDA Dietary Guidelines for Americans, carbohydrates should make up 45–65% of your total daily calories. This translates to 225–325 grams of carbohydrates per day if you consume 2,000 calories per day.
It also really depends on age, sex, height, health and physical activity.
Then there’s how well you digest them, what’s in season and what types of carbs are you eating. Before you get too hung up on a percentage or specific gram or amount, I'd ask you to focus on the types you are eating. Aiming to get more of those whole food carbs on your plate and a little less of the processed and refined one. Start there and observe how you feel when you choose one over the other. If you want more, you can always aim for 1/2 your plate non-starchy carbohydrates like cauliflower, asparagus, cucumbers, onions, mushrooms and celery, as well as another 1/4 starchy carbohydrates, like potatoes, sweet potatoes, root veggies, or any whole grains.
I’m a big promoter of eating seasonally. And in the summer nature produces more carbohydrates for us to enjoy because we have longer days and are usually outside doing more endurance activities and we need to consume more carbs so we have energy and can recover well! So enjoy that delicious juicy piece of fruit and grill up some good veggies!
I am finishing up a 10-week, Nutrition Myths series in my free ND Weekly Newsletter. Sign up here. But the main take away from a lot of them is that no single food or entire group of food is always bad for everyone! And when we villainize an entire macronutrient group like carbohydrates we do a disservice to ourselves, our bodies and others. Food is not moral and can serve many other purposes other than nutrition!
Hers’s a ND grocery shopping free printable PDF. I literally use this every week! I hope it hel[s you eat all those yummy summertime, or anytime veggies, fruits, whole grains and yummy carbohydrates!
Pro tip: Print them in multiples in advance and keep them close to the kitchen so when you run out or low of something it goes on the list. That way you’re not standing in the middle of the grocery store trying to remember what that one thing was you forgot! ;)