As one of the three essential macronutrients (the others are protein and fat) carbohydrates They are the body’s main source of fuel. But to the dismay of many nutrition experts, carbohydrates have become nutrition’s misunderstood middle child.
Popular low-carb eating plans like keto and paleo, and the weight loss they promise, have given some the mistaken impression that carbs should be avoided at all costs. But that can come at the expense of your energy levels, nutrition, and overall health. This is why.
Why do you need carbohydrates?
1. Carbohydrates are the body’s preferred source of energy.
“The body loves carbohydrates,” he says Alex D’Elia, RDN, CDN, registered dietitian nutritionist at Olox Nutrition in New York City. “Prefer carbohydrates for energy because they are the easiest and quickest to access.”
After eating carbohydrates, the body converts them into glucose, which the cells use for fuel.
2. Carbohydrates can be very nutritious
“Some of the healthiest and most beneficial foods are carbohydrates: vegetables, fruits, legumes, seeds and beans, and some whole grains,” says D’Elia. “They all make up the bulk of some of the healthiest diets in the world – think Mediterranean.”
3. Carbohydrates can be high in fiber.
“Fiber is a big draw for carbohydrates,” says D’Elia. “Fiber helps regulate blood sugar, helps with regular bowel movements, and increases satiety so you feel fuller longer.”
Remember that there are two types of carbohydrates:
- complex carbohydrates are those healthy carbohydrates, including whole grains, beans, legumes, fruits and vegetables. They are digested slowly, allowing for a gradual release of energy. Most complex carbohydrates contain fiber and vitamins, minerals and phytonutrients.
- simple carbohydrates (also known as refined carbohydrates) are digested quickly, are low in fiber and nutrients, and are often high in added sugar. They include “white” flour, baked goods, processed foods, and beverages with added sugars. These are carbohydrates that are not whole foods found in nature.
Why do people cut down on carbs to lose weight?
“Carbohydrates have gotten a bad reputation over the years and many diets now focus on low carbohydrate intake,” he says. Allison Gregg, RDN, LD/N, a registered dietitian nutritionist in Jacksonville, Florida. “People can eliminate carbohydrates to lose weight because they can help reduce overall calorie intake and change energy production.”
That change is the principle behind the popular ketogenic diet. “A low-carbohydrate diet aims to achieve weight loss through burn stored fat for energy instead of carbohydrates,” explains Gregg.
But keto has its detractors, including many nutritionists, who say that while the diet can initially cause rapid weight loss, it’s often not sustainable because its restrictive nature can be a physical and mental drag.
Gregg adds: “A sudden and dramatic reduction in carbohydrate intake can lead to short-term constipation, headaches and muscle cramps,” the phenomenon known as “keto flu.”
How many carbs do you really need?
According to the Dietary guidelines For Americans, carbohydrates should make up 45 to 65 percent of your daily calories. “This means that if you consume 2,000 calories a day, your carbohydrate intake should be between 900 and 1,300 calories a day, which is equivalent to 225 to 325 grams of carbohydrates,” Gregg says.
Use it as a starting point. If you are very active, you may need more carbohydrates overall, and increasing your carbohydrate consumption at different times of the day can improve your performance.
“The more active you are, the more fuel your cells need, which they will innately convert to glucose created from carbohydrates,” he says. John FawkesNSCA certified personal trainer in Los Angeles.
“Play with the types of carbohydrates you consume, at what time, and how they make your body feel after eating.” Some of Fawkes’ clients crave carbohydrates earlier in the day, eating oatmeal or protein pancakes for breakfast and a complex carbohydrate for lunch; others prefer lighter carbohydrate meals and snacks until the afternoon.
Are you looking to lose weight? That doesn’t mean you should count carbs. Here’s how you can fill your plate: Eat whole foods, avoid processed junk foods, and at each meal, allocate half your plate to fruits and vegetables, a quarter to healthy starches, and a quarter to protein.
Whatever you do, don’t try to cut out carbs. Remember, your body needs carbohydrates.
“Carbohydrates have gotten a bad rap as a source of weight gain,” says Lisa Young, Ph.D., R.D.N., registered dietitian nutritionist and associate professor of nutrition at New York University. “This is only partially true. The mistaken Carbohydrates in too large portions (large donuts, soda, cookies and other sugary products) should be avoided. However, healthy carbohydrates from fruits, vegetables, low-fat dairy and whole grains should be included in the diet, even on a weight loss diet.”
