WHY CARBS AREN’T AS SCARY AS YOU THINK
Carbohydrates have unfairly earned a bad reputation in recent years. With the rise of fad, low-carb diets, many people have started to fear carbs, believing that they are the primary cause of weight gain and poor health.
However, carbohydrates are an essential macronutrient that provide our bodies with energy, support brain function, and play a crucial role in athletic performance and recovery. Far from being harmful, the right types and amounts of carbs can enhance overall health and well-being. First, let’s break down what carbohydrates actually are.
Carb Basics
One of three macronutrients (along with protein and fat)
Contains 4 calories per gram
Primary energy source in our body
Keep your energy levels stable, help your brain function, and support your muscles during activities
Excess carbs will be stored for future use as fat or glycogen (energy).
Now, let’s break it down a little bit more. There are two types of carbs, simple and complex.
Understanding Carbs
A food’s chemical structure and how quickly your body digests it determines whether a carb is complex or simple.
The “healthier carbs” are digested and absorbed much slower while the “non-healthy” carbs are digested very quickly. Both can be helpful, but majority of the time we want the carbs to give us lasting energy. This is where the quality of the food you eat matters.
Simple carbs are digested quickly, which causes a rapid rise in blood sugar. After consuming, energy is readily available, so these carbs are great before a workout. Examples include candy, fruits, white bread, rice, fruit juice, crackers.
Complex carbs are digested more slowly and provide a steady source of energy. These carbs are great with meals because they will help keep you full and feeling satisfied for longer, which will help with snacking and cravings. Examples include beans, lentils, whole grains, vegetables.
Carbs are NOT Scary!
One of the biggest myths surrounding carbohydrates is that they inherently cause weight gain. In reality, weight gain occurs when there is a consistent calorie surplus—consuming more calories than your body burns—not because of carbs alone. Carbs themselves are not "fattening”, but rather the amount of carbs you consume are what may lead to gaining fat.
Carb Benefits
Carbs are our primary energy source, and that is not just for someone who wants to go on a run. Carbs are essential for focus and energy through our day-to-day activities.
For those who do exercise regularly, carbs are the primary energy source the body relies on. Eliminating or drastically reducing them can lead to fatigue, decreased performance, and difficulty recovering from workouts. Aim to consume 30-60g of simple carbs 45-90 minutes before a workout for more energy during your session.
Carbohydrates are critical for brain function. Glucose, derived from carbs, is the brain’s preferred energy source. When people go on extremely low-carb diets, they often experience brain fog, irritability, and difficulty concentrating, which can affect many areas of life, not just their workouts.
TL;DR:
Carbohydrates should not be feared or eliminated
Carbs do not make you gain weight or fat when consuming the appropriate amount for your body’s energy needs
Our bodies need carbs for energy in our day-to-day life, including both mundane tasks and workouts
Focus on making smarter carb choices by prioritizing whole, minimally processed sources (complex carbs)
Utilize carbs before a workout or endurance activity to enhance your performance and recovery (simple carbs)
Including carbs as part of a balanced diet helps provide sustained energy, support cognitive function, and fuel your workouts
Embrace carbs as an essential part of a healthy, active lifestyle