A Game of Carbs

Why is it that carbohydrates seem so threatening?

Is it social media that makes it sound like carbs are the devil in disguise as an angel? I mean, we all love carbs, right? Are they really as bad as they seem?

First, let’s understand what carbohydrates are.

Carbohydrates can be in the form of sugar, fiber or starches. Carbohydrates are divided into two groups; complex and simple. This depends on the chemical structure of a food and the speed at which the carb is digested in the body. Carbohydrates and sugars digest in very similar ways, which makes sense since sugars are simple carbohydrates. Carbs are burned within the body and as a result, are converted into glucose. The type of carbohydrates you consume plays a significant role in health, especially due to the simple sugars affecting the triglyceride levels. The high triglyceride levels are what can cause health issues, such as coronary heart disease or diabetes.

Complex carbohydrates digest in the body at a slower pace to convert into glucose, which is the body’s main source of energy. Due to the fact that it burns at a steadier pace, the body is sustained and stays full for longer. This includes whole grains or starches.

Simple carbohydrates are about the exact opposite. This results in a quick outflow of glucose into the bloodstream. This sudden burst and quick digestion of the carbs usually results in a rush of energy and a sudden crash as the body uses up all the energy. This includes candy or sugar. This may also come as a surprise to you, but this also includes fruits and milks, however unlike sugar or candy they offer more nutritional benefits.

Your body converts the glucose into glycogen with water when it is stored in your muscles or liver. Once the glycogen levels have reached their maximum capacity, they’re converted into fat. That means, a balanced diet with the right amount of carbs will NOT MAKE YOU FAT!

I will repeat for those in the back: you need carbs for energy and satiety, and if you do not consume too many, carbs will not be the reason for weight gain.

It is hard to establish a one-size-fits-all for the amount of carbs we should all eat. It depends on age, sex, height, weight and what your goal is; do you want to lose/ gain weight? Generally, the dietary guidelines for Americans suggest that 45%-65% of your diet should consist of carbohydrates. Again, that varies between each individual. If your aim is to lose weight, reducing your carbohydrate intake is a very effective strategy. Due to the fact that carbs are stored as (glycogen) and water, low carb diets can help release the water weight.

There is a lot of controversy around carbohydrates and it definitely comes from the media. The countless low carb diets like Keto (high in fats, low in carbs) or the paleo diet.

Regardless, it all comes down to your ability to balance. You need to learn the way your body

reacts to foods and the right amount for you. You could also learn the balanced plate method, which states that ½ your plate should be non-starchy veggies (asparagus or baby corn,) ¼ should be complex carbohydrates (pasta, rice) and the other ¼ should be lean proteins (chicken, fish, tofu.)

Like with sugar, simple carbohydrates (those that digest quickly) can be addictive and it is proven that they stimulate parts of the brain to cause cravings. It is also important to know about the glycemic index (GI) to recognize what foods can spike your blood sugar. Foods with lower GI will not spike blood sugar and vice versa. This will prevent chronic diseases from occurring.

Carbohydrates have their benefits and their disadvantages. Finding the right balance will help you understand what those are.