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Are Carbs Really the Enemy?
Diet fads come and go. In the 70s and 80s, we were told to avoid fats. Now carbohydrates are being demonized. But is avoiding carbohydrates necessary, and even healthy? Definitely not!
Carbohydrates, along with protein and fat, are essential components of a healthy diet, and they can actually benefit the entire Brain-Mind-Body System™.
Carbohydrates are a very broad category, running the gamut from broccoli to donuts, and lots of foods in between. In fact, most foods, aside from meats and oils, have carbohydrates in them. These include vegetables, fruit, herbs, legumes, whole grains, nuts and seeds, and dairy products.
How Do Carbohydrates Work?
All carbohydrates break down into glucose in the small intestine and enter the bloodstream. From there, glucose enters the cells with the help of insulin. In the cells’ mitochondria, glucose is turned into ATP, or units of energy. Essentially, carbohydrates fuel our bodies—our muscles and our brains rely on glucose to function optimally.
The body can also use fats for fuel, which can play a big part in a healthy, functioning Brain-Mind-Body-System™. Fats are crucial for maintaining cell membrane integrity, supporting hormone production, and facilitating the absorption of fat-soluble vitamins, all of which are vital for cognitive function, emotional balance, and overall physical health. Incorporating healthy fats into your diet not only fuels your body but also nourishes your brain and mind, contributing to a more resilient and well-balanced system.
Simple Carbohydrates vs Complex Carbohydrates
Carbohydrates can be broken down into two categories: simple carbohydrates that are easily digested and cause blood sugar to rise quickly, and complex carbohydrates that take longer to digest and thus enter the bloodstream at a steadier pace. Typical simple carbohydrates include ultra-processed foods, in which the nutrients and fiber are stripped away, and contain mostly white flour and/or refined sugar. These are detrimental to health and include breads, cakes, pastries, chips, pasta, crackers, candies, juices, and soft drinks.
Complex carbohydrates, on the other hand, are typically whole, unprocessed foods such as vegetables, whole fruit, legumes, and whole grains. These are important for health, as they contain fiber, vitamins, minerals, antioxidants, polyphenols, and other phytonutrients.
The Benefits of Complex Carbs
The health benefits of consuming more whole, nutrient-dense complex carbohydrates and less ultra-processed and refined simple carbohydrates include:
• Lower risk of chronic diseases such as diabetes, heart disease, cancer, and Alzheimer’s
• Improved digestion and gut health
• Fewer cravings, less overeating and better weight management
• Better mood and cognition
• Deeper sleep
Carbs are not the enemy, if you choose wisely. In fact, do your Brain-Mind-Body-System™ a favor and eat the rainbow every day!
Written by Laura Hsu | Trellis Nutritionist Coach