6 BENEFITS OF CARBOHYDRATES
Carbohydrates otherwise known as carbs or starches are the number one energy source in our bodies. Carbs are one of the three main macronutrients needed daily, with the other two being proteins and lipids (fats).
Numerous fad diets encourage us to think of carbohydrates as a “bad” food. The confusion around carbs are whether or not one should or shouldn’t be consuming them while trying to make healthier choices to reach their goals. People often think they need to follow the trends and give up certain food groups in order to be healthier. I believe it is just about learning healthier options, portion sizes, and balance.
Carbohydrates have many nutritional and health benefits and should not be restricted from your diet for several reasons.
Benefits of Carbohydrates
- Carbohydrates break down into glucose which is utilized by the brain for energy
- Carbohydrates have sources of fiber which is important for digestive health
- Complex carbohydrates will increase the healthy gut bacteria
- Carbohydrates are essential in production of serotonin and serotonin is a neurotransmitter that will help regulate mood
- Carbohydrates regulate blood sugars and without carbohydrates your blood sugars will drop and can cause lethargy and irritation
- Inadequate carbohydrate intake will increase cortisol levels, which is also known as the stress hormone
It is important to find the appropriate balance with carbohydrate intake and to talk with a dietitian to determine your individual needs. We want to incorporate more complex carbohydrates rather than simple/refined carbohydrates. Just keep in mind that we want to limit NOT avoid because we can still enjoy simple/refined carbs just with being mindful of portion size, frequency, and overindulging.
Are there good carbs and bad carbs?
Lets not think of food as good or bad, rather there are complex (unrefined) carbs and simple (refined) carbs that will impact our bodies differently.
Simple (refined) Carbohydrates
Simple carbohydrates are highly processed and will look different then that naturally would in nature. They are manufactured where they strip the product of fiber and other important key nutrients. We want to try to limit our intake of simple carbs because they don’t contain any fiber or essential nutrients. Oftentimes, it is easy to overeat simple carbs and consuming in excess will lead to carbs being stored as fat. This is why the source of carbs and the portion size is extremely important to learn.
Examples of simple carbohydrates:
- White bread
- White/yellow rice
- White pasta
- Cakes
- Cookies
- Candy
- Chocolate
Complex (unrefined) Carbohydrates
Complex carbohydrates are much healthier because they are absorbed in the body much slower. This helps to reduce the risk of an instant spike in the blood sugars that could then lead to a crash in energy soon after. Diabetics specifically amongst everyone else wants to highly prioritize having complex carbs in their diet to reduce blood sugar spikes.
Complex carbs are high in fiber and micronutrients that will benefit our overall health. Complex carbs will provide you with long-lasting energy throughout the day and keep you full for longer. They will also help your gut health providing you with enough fiber daily.
Examples of Complex Carbohydrates:
- Whole grains: quinoa, brown rice, whole oats, spelt pasta
- Whole wheat bread
- Vegetables: sweet potatoes, butternut squash, pumpkin, beets
- Fresh Fruit: apples, berries, banana
- Legumes: chickpeas, kidney beans, black beans, lentils
Carbohydrates are essential for good health!
There is nothing to be afraid of in adding in quality complex carbs to your diet. Understanding the 6 key benefits of eating carbs and the types of carbs that are best for your body is extremely important. When it comes to staying healthy and achieving your goals carbs is not the first thing to reduce or avoid. YOU NEED ENERGY and THAT COMES FROM CARBS!
To learn more about quality carbs for your dietary needs specifically I encourage you to book an appointment with me today as a registered dietitian! Feel free to leave questions or comments below.
Next week follow along to read more about electrolytes. For all questions on this upcoming topic message me on instagram @mindfuleatsbymelissa
Mindful Eats By Melissa 