It’s time to change the way we think about carbs. Because contrary to popular belief, they are not villains. Before you protest, hear me out: I’m a nutrition consultant who once believed carbs were the culprit. Fast forward ten years, my PCOS is in remission, I’ve had two children, and my body is getting stronger every day. Without carbohydrates, none of these things would be possible. But with countless diets promoting a low-carb lifestyle, it’s easy to think that carbs have no place on your plate. Fortunately, this is not the case. With your energy in mind, we’ll debunk common carbohydrate myths and explore why they’re crucial to a balanced diet.
Spoiler alert: your energy, brain, and hormones need This macronutrient. Together, let’s ditch our restrictive tendencies and celebrate the benefits of carbs.
Edie Horstman
Edie is the founder of nutritional coaching company Wellness with Edie. Drawing on her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.
Why do carbohydrates get a bad rap?
We have food culture to thank. Carbohydrates have long been thought to be inherently bad. It paints them as the main culprits of weight gain and poor health. This narrative is fueled by numerous fad diets and popular misconceptions—which often promote low-carb diets as the key to a slimmer, healthier body. As a result, we develop a fear of carbs, avoiding them without understanding their important role in our health. This one-dimensional view ignores two things: The complexity of nutrition and The importance of balanced eating habits.
Carbohydrates: our main source of energy
Carbohydrates are our primary source of fuel (especially for our brains and muscles). When we eat them, they break down into glucose. This glucose can replenish energy all our cells. Carbohydrates are therefore crucial for everything from brushing your teeth and answering text messages to tying your shoes and going for a walk. We need them to survive. Misconceptions aside, the goal is to balance your carbohydrate intake with a nutritious diet. This, in turn, provides sustained energy levels and increases metabolic efficiency.
Not all carbohydrates are created equal
It’s no surprise that carbs get their fair share of criticism. But a lot of this stems from the ubiquity of ultra-processed carbohydrates in our modern diets. These carbohydrates with lower nutritional value (sugary snacks, refined white bread, etc.) can cause a rapid spike in blood sugar. This, in turn, increases our overall hunger, causes metabolic problems, and affects our delicate hormones.
On the other hand, others yes Nutrient-rich: Fiber-rich vegetables, polyphenol-rich fruits, legumes and sprouted grains. These (unlike refined carbohydrates) provide important nutrients.
What are the different types of carbohydrates?
Let’s unpack the basics:
1. Starchy carbohydrates
Starchy carbohydrates are complex carbohydrates that provide an important source of energy. They are composed of long chains of glucose molecules, which take longer to digest and provide a steady release of fuel.
- example: Potatoes, rice, pasta, bread, corn, and legumes (such as beans and lentils).
- benefit: These carbohydrates are great for providing sustained energy and are often rich in vitamins and minerals.
While we need starchy carbohydrates, they are the worst for blood sugar. Depending on your health goals or condition, you’ll want to maximize (or minimize) starchy carbohydrates. For example, if you are an endurance athlete, have a job that requires heavy lifting/a lot of walking, are pregnant, or you are recovering from an illness, you may benefit from a high (starch) carbohydrate diet. If you have prediabetes, diabetes, or polycystic ovary syndrome, you may need to eat less starchy carbohydrates.
2. Non-starchy carbohydrates
Non-starchy carbohydrates, on the other hand, include a variety of produce products that are lower in calories and sugar than starchy carbohydrates. These carbohydrates are rich in water and micronutrients.
- example: Green leafy vegetables, broccoli, cauliflower, peppers, berries, apples and citrus fruits.
- benefit: These carbohydrates are rich in vitamins, minerals and antioxidants. They are ideal for maintaining a healthy weight and supporting overall health.
3. Fiber
Fiber – somewhat unusually – is another type of carbohydrate. The body cannot digest fiber, so it passes through the digestive system (largely intact), which controls hunger and blood sugar.
- type: Soluble fiber (which dissolves in water and forms a gel-like substance) and insoluble fiber (which does not dissolve in water and adds bulk to stools).
- example: Soluble fiber is found in oats, beans, lentils, apples and citrus fruits. Insoluble fiber is found in whole grains, nuts, seeds, and vegetables (such as carrots, celery, and tomatoes).
- benefit: Fiber is essential for digestive health, helps prevent constipation, lowers cholesterol levels, and helps with weight management by promoting a feeling of fullness.
Healthy Carbohydrate Sources: What to Eat
Receiving the right types and amounts of carbohydrates ensures our bodies have the fuel they need to thrive. See below for more information on how to calculate your carb needs! But in general, healthy carbohydrates include fiber-rich produce (colorful fruits and vegetables), tubers (potatoes, sweet potatoes, and yams), legumes (beans and lentils), whole grains (quinoa, brown rice, oats) etc.), and dairy products (organic/pasture milk, yogurt, and kefir).
Less Healthy Carbohydrate Sources: What to Minimize
For the sake of blood sugar balance, digestion, and hormonal health, it’s best to minimize overly processed carbohydrates. After all, they are stripped of their nutritional value (and have added sugar). What do these include? Sugary cereals, granola, pastries and sodas. Instead, enjoy these for special occasions or when a strong craving strikes.
Hot Tip: If you pair your favorite refined carbs with a source of protein/healthy fat/fiber (i.e. a handful of tahini, a handful of walnuts, an egg, Greek yogurt, etc.), you’ll get less sugar spikes in your blood! Bonus points if you eat carbs towards the end of your meal/snack.
How many carbohydrates do you need?
Determining how many carbs you need is a bit tricky. You’ll want to consider your age, gender, activity level, and overall health goals. But first, consider these five factors:
1. Daily recommendations
General guidelines for carbohydrate intake vary by different health organizations:
- Dietary Guidelines for Americans It is recommended that 45-65% of total daily calories come from carbohydrates.
- Institute of Medicine It is recommended that adults consume at least 130 grams of carbohydrates per day.
2. Activity level
Your level of physical activity can significantly affect your carbohydrate needs:
- Sedentary lifestyle: If you are less physically active, you may need fewer carbohydrates. About 3-5 grams of carbohydrates per kilogram of body weight per day is sufficient.
- Moderate activity: For moderate exercise (about 1 hour per day), you may need 5-7 grams of carbohydrates per kilogram of body weight per day.
- High activity: Athletes or highly active individuals may need 7-10 grams of carbohydrates per kilogram of body weight per day.
3. Health goals
- lose weight: If your goal is to lose weight, you might consider a low-carb diet. Many low-carb diets recommend consuming 50-150 grams of carbohydrates per day.
- maintain: To maintain weight, it is generally recommended that 45-65% of total daily calories come from carbohydrates as a good goal.
- Muscle Gain: If you want to gain muscle, you may need more carbohydrates to fuel exercise and recovery.
4. Medical conditions
Certain medical conditions require specific carbohydrate modifications:
- diabetes: Controlling carbohydrate intake is critical to blood sugar control. Work with your healthcare provider to determine the appropriate amount of carbohydrates!
- Digestive problems: Some people may benefit from adjusting their carbohydrate intake based on digestive conditions, such as irritable bowel syndrome or celiac disease.
5. Personal tolerances and preferences
Everyone’s body reacts differently to carbohydrates. Some of us feel better on a high-carb diet, while others may thrive on a low-carb intake. It’s important to pay attention to how your body feels and performs at different carbohydrate levels. A continuous glucose monitor can help you determine this!
Carbohydrate and Blood Sugar Balance
Without sounding like a broken record, carbohydrates play a vital role in blood sugar regulation. We want to maintain normal blood sugar levels as often as possible. This helps stabilize energy levels, reduce mood swings, maintain healthier hormones, and reduce the risk of chronic disease (i.e. diabetes). To summarize, not all carbohydrates have the same impact on blood sugar levels.
simple carbohydrates
Simple carbohydrates in sugary foods and drinks digest quickly, causing your blood sugar to rise quickly and then drop sharply, leaving you feeling tired and hungry.
complex carbohydrates
Complex carbohydrates are digested more slowly, releasing glucose gradually. This helps maintain stable blood sugar levels.
How to incorporate healthy carbs into your diet
Need inspiration? Try these ideas and enjoy a day of healthy carb eating.
- You can start your day with a breakfast of eggs, vegetables, mushrooms, tomatoes and goat cheese. Eat a slice of sourdough with avocado on the side.
- For lunch, enjoy a quinoa salad that contains a good protein source, such as tempeh, smoked salmon, or leftover steak. Drizzle your favorite olive oil on top!
- For dinner, have a hearty plate of 100% whole-wheat pasta (or a pasta alternative like Kaizen) with sautéed zucchini and diced chicken sausage.
If your plate is centered around protein and fiber, starchy carbs will naturally fall into place.
Low-carb diets: are they sustainable?
Since the 1970s, low-carb diets have been touted as Potential To lose weight. While reducing carbohydrate intake can lead to initial weight loss, it’s important to consider the long-term effects. Eliminating or severely restricting carbohydrates can lead to nutritional deficiencies, decreased energy levels, elevated cortisol, and an increased risk of certain health problems (i.e., amenorrhea).
Additionally, low-carb diets are often difficult to maintain long-term. Hello, the vicious cycle of weight loss and rebound. Rather than cutting out carbs entirely, focus on fiber-rich carbs to support your health goals.
The truth about carbs and weight gain
The idea that carbs are the only cause of weight gain is a common (and unfortunate) misconception. Generally speaking, weight gain is the result of an imbalance between calorie intake and expenditure, regardless of the source of those calories. While it is true that eating large amounts of refined carbohydrates can lead to weight gain, this is related to their high caloric and low nutritional value. In contrast, pre-fiber carbohydrates can actually support Weight management. They provide essential nutrients while leaving you feeling full and satisfied.
Carbohydrates – they’re not the bad guys
Carbohydrates are an important part of a healthy diet. By understanding the difference between healthy carbs and non-nutritive carbs, you can make informed choices to support your overall health. Focus on incorporating fiber-rich produce and whole grains into your meals, and always pair carbohydrates with protein and healthy fats. When in doubt, add more healthy carbs to your plate and exclude ultra-processed carbs. No need to eliminate carbs! Instead, choose options that promote your long-term health goals. When you’re craving pizza, we encourage you to say Yes.
