When we think of following a healthy diet, the first thing that comes to our minds is ‘avoiding carbohydrates and fats’. We will talk about fats in our next article, but why is carbohydrate considered the “enemy” of a healthy diet? Are Carbohydrates Unhealthy? Before diving deep into this, let us first understand what carbohydrates are and their role in our bodies.
Carbohydrates and their functions–
Carbohydrates are one of the three essential macronutrients and our body’s main source of energy. They are found either in the form of starch, sugar, or fiber. Upon consumption, they break down into glucose, which acts as a fuel for our bodies. They play a crucial role in the proper functioning of our body and brain. 1 gram of carbohydrate provides 4 k.cal of energy. A well-balanced plate comprises at least 45% to 65% carbohydrates. According to the BDA (British Dietetic Association), at least 50% of our body’s energy needs should be met by carbohydrates.
Why are Carbs considered bad??
The Carbohydrate phobia is largely driven by the low-calorie diet (LCD) trends, false information shared on social media by unqualified health influencers, and the lack of understanding of good and bad Carbohydrates. Over the years, low-calorie diets have gained popularity. Following the trend, people began to believe that carbs cause weight gain and considered low-calorie diets as the healthier option. Although a low-calorie diet may support weight loss, it is very important to understand that consistently consuming very few calories may affect energy levels, concentration, and overall wellbeing. Following an LCD for a long period could cause more harm than good. We really need to understand that not all carbohydrates are the same. Carbohydrates can be divided into:
- Complex carbohydrates and
- Refined/Simple Carbohydrates.
Complex Carbs are good carbohydrates because they are rich in nutrients (fiber, vitamins, and minerals) and are digested slowly, which makes you feel full and energised for longer.
Some examples of complex carbohydrates are-
- whole grains like Oats, Quinoa, Brown Rice, Wheat, and Millets.
- Legumes, including Beans, Peas, Chickpeas, and Lentils.
- Starchy Vegetables like sweet Potatoes, Corn, Beetroots, Carrots, etc.
- Fruits and Nuts like Apples, Bananas, Apricots, Pears, Peanuts, and Walnuts.
Refined carbs go through various stages of processing, which makes them lose the fiber, vitamin, and mineral content. The body digests them quickly, increases hunger, and reduces energy rapidly.
Examples include-
- Foods made from refined flour, such as White bread, Pizza dough, and Bagels.
- White Rice, Pasta, Cakes, Doughnuts, Pastries.
- Beverages such as Soda, sugary Tea or Coffee, and fruit juice.
- Processed snacks like crisps, fries, instant noodles, Nachos, and crackers.
Do Carbohydrates Cause Weight Gain?
This depends on the type of carbohydrate you have chosen. Moreover, weight gain is influenced by various other factors like your lifestyle (sedentary, moderate, or heavy), food quality, energy intake, and genetic factors. No matter what, carbohydrates alone are never the culprit. So, reducing carbohydrate intake will only make you feel drained and constipated. However, choosing your carbs plays a crucial role- including complex carbohydrates in your diet keeps you energised and your body functions normally whilst the refined carbs give you empty calories and leave you feeling hungry, which in turn leads to fast sugar absorption and insulin surges.
The problem with the Low-carb diet (LCD)-
Following the low-carb diet trend, people started believing that a low-carb diet keeps them healthy and helps with weight management. Many, including those with moderate to highly active lifestyles, began following low to very-low carb diets. Individuals with moderate to highly active lifestyles have increased energy requirements compared to those with a sedentary lifestyle. In such cases, a low-carb diet may not provide enough energy to meet the physical and mental demands. This in turn might lead to persistent tiredness, lack of concentration, irritability and reduced performance. A healthy diet supports your body and its functioning. Any diet that makes you feel exhausted is not sustainable.
How to include carbohydrates in a balanced way?
Instead of avoiding or reducing carbohydrates, we can smartly include fibre-rich, starchy carbs in our diets. Whole grains, Legumes, Fruits, and Vegetables are rich in essential nutrients and provide sustained energy. Practice eating small portions with a 2-hour gap in between meals instead of larger portions with longer gaps. Refined carbs can be occasionally included in a balanced diet. Ultra-processed food reduces the nutrient content; hence, the food should be minimally processed to retain the nutrients.
Conclusion-
Carbohydrates are wrongly blamed for poor health and weight gain because of the diet trends and misinformation spread about them. The truth is that they are the storehouses of energy and help in the proper functioning of the body and brain. Thus, they should not be eliminated from our diets; choosing them wisely is important. Weight loss is still possible without excluding carbohydrates, with mindful eating, physical activity, and a well-balanced diet. It is important to note that your weight loss goal can still be met with a healthy diet that doesn’t make you feel exhausted or drained.
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