"Carbs are the enemy!" "Cut carbs to lose weight!" These are common misconceptions that many people have about carbohydrates; but, the truth is that carbs are not all bad, and they play a crucial role in our health and fitness goals. Let's dive deeper into the world of carbs and explore what they are and their role in our diet.

It’s important to understand that carbohydrates, protein, and fat are the three macronutrients our body needs to function correctly. Carbs are the body's primary energy source and play a vital role in fueling our muscles and brain. Without carbs, the body would have to rely on other resources for energy, such as protein, which can lead to muscle loss and other adverse health effects.

However, not all carbs are created equal. Simple carbs, such as sugar and refined flour, can spike blood sugar levels and lead to a crash in energy levels. In contrast, complex carbs, such as whole grains, fruits, and vegetables, are absorbed more slowly, providing sustained energy and a steady blood sugar level. The key to keep carbs in your diet? Choose the right types in the right amounts.

Strategically adding carbs to your diet can help fuel your workouts, aid muscle recovery, and provide sustained energy throughout the day. Carbs are also essential for maintaining proper hormonal balance in the body. When carbs are restricted, the body may produce less hormone leptin, which helps regulate appetite and metabolism. This can lead to increased hunger and a slower metabolism, making it more difficult to lose weight. Moreover, low-carb diets often lack fiber, essential for healthy digestion and weight loss.

Another benefit of consuming carbohydrates is their high concentration of fiber, a nutrient that helps regulate blood sugar levels, reduces cholesterol, and promotes healthy digestion. Consuming a “low-carb” diet can deprive the body of fiber and other essential micronutrients, increasing the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

Instead of cutting out carbs altogether, focus on incorporating nutrient-dense carbs into your diet. Here are some examples:

• Sweet Potatoes - a great source of fiber, vitamin A, and potassium.

• Quinoa - high fiber, high protein relative to other grains, rich in iron and magnesium.

• Blueberries - rich in antioxidants, fiber, and vitamin C.

• Strawberries - high in vitamin C, folate, and potassium.

Carbs are a necessary and valuable component of a well-rounded diet that our body utilizes for energy, proper hormonal balance, and healthy digestion. Read your nutrition labels, check your portion sizes, and talk with your coach or trainer if you aren’t sure where to get started. Now go ahead, enjoy that slice of bread or bowl of pasta, and make carbs your friend.

Sources:

• Shah, M. et al. (2018). Carbohydrate quality, weight change and incident obesity in a Mediterranean cohort: The SUN Project. Clinical Nutrition, 37(2), 451-459. doi:10.1016/j.clnu.2017.01.014

• Slavin, J. (2013). Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients, 5(4), 1417-1435. doi:10.3390/nu5041417