The amount of carbohydrates we should consume is a highly debated topic. Our bodies need carbs to function efficiently, but they could also contribute to other health conditions and weight gain. Some carbs may be more beneficial — in fact, healthier — than others.
Dietary guidelines suggest we get half of our daily calories from carbohydrates. Conversely, some claim carbs can lead to type 2 diabetes and obesity and that most people should try to limit them in their diets.
While both sides have good arguments, there is no denying our bodies require carbohydrates to work well. We’ll take a detailed look at carbs, the difference between refined and whole carbohydrates, how you can make the most beneficial choices, and the health benefits of carbs.
What are carbohydrates?
Carbohydrates, or carbs, are molecules that have oxygen, hydrogen, and carbon atoms.
Nutritionally, the word “carbs” refers to one of the three macronutrients. The other two are fat and protein.
Dietary carbohydrates fall into three main categories:
• Fiber — Humans can’t digest fiber, but bacteria in the digestive system can use some types. Additionally, eating fiber is crucial to your overall health.
• Sugars — These are short-chain, sweet carbohydrates found in foods. Examples are fructose, sucrose, glucose, and galactose.
• Starches — These are glucose molecules in long chains, which will eventually be broken down into glucose in the digestive system.
One of the primary purposes of carbs in our diet is to fuel our bodies.
Most carbohydrates are transformed into glucose or broken down, which can be used for energy. Carbs can also become fat (stored energy) to be used later.
Fiber is an exception to this. It does not directly provide energy, but it feeds the friendly bacteria in the digestive system. This bacteria can use fiber to produce fatty acids that some cells use as energy.
Sugar alcohols can also be classified as carbohydrates. They don’t provide many calories but taste sweet. However, they don’t tend to be nutritive.
To summarize, carbs are one of three macronutrients. The main kinds of dietary carbs are fiber, sugars, and starches.
‘Refined’ vs. ‘whole’ carbs
Although there is substantial information about carbohydrates, remember that all carbs aren’t created equal.
Several types of foods contain carbohydrates, and they can vary in health effects.
Carbohydrates are sometimes referenced as “complex” versus “simple” or “refined” versus “whole.”
Whole carbohydrates are processed minimally and contain fiber naturally found in food, while refined carbohydrates have been processed more and have had the natural fiber changed or removed.
Examples of refined carbs include:
• White bread
• Beverages sweetened by sugar
• Pastries
• Other items made using white flour
Whole carb examples include:
• Barley
• Vegetables
• Quinoa
• Potatoes
• Legumes
• Oats
• Whole grains
• Beans
Several studies show that the consumption of refined carbohydrates is associated with health conditions like type 2 diabetes and obesity.
Refined carbohydrates tend to cause blood sugar level spikes, leading to a subsequent crash that leads to food cravings and can trigger hunger.
They are also usually lacking in many essential nutrients. They are “empty” calories.
There are also added sugars, which should be limited. Diets high in added sugars are linked to a hike in the risk of several different chronic diseases.
Although limiting added sugars and refined carbs is essential, whole carbs should be included in a balanced diet.
Carbohydrate whole food sources are loaded with fiber and nutrients and do not cause the same dips and spikes in blood sugar levels.
Numerous studies on high-fiber carbohydrates, including whole grains, vegetables, legumes, and fruits, show eating them is linked to a lower risk of disease and improved metabolic health.
To summarize, not all carbohydrates are equal. Whole carbs are minimally processed and have several health benefits. Refined carbohydrates are linked to metabolic diseases and obesity.
Mystery of the low-carb diet
The discussion of carbohydrates isn’t complete without the mention of low-carb diets.
These kinds of diets restrict carbs while allowing plenty of fat and protein.
Although there are studies indicating that diets that are low in carbohydrates can help you to lose weight, research focuses on those who have metabolic syndrome, obesity, and/or type 2 diabetes.
Some studies show low-carb diets can help improve various health markers, including blood sugar, blood pressure, HDL “good” cholesterol, and others, compared to regular “low fat” diets, and can promote weight loss.
However, a review of over 1,000 studies found while there were positive outcomes with low carbohydrate diets less than and at 6-11 months, there was not a meaningful effect on cardiovascular risk factors after two years.
In addition, a National Health and Nutrition Examination Survey conducted between 1999-2010 that analyzed low carbohydrate diets and the risk of death found people who ate the least amount of carbs tended to die prematurely from any cause, including coronary heart disease, stroke, and cancer.
To summarize, just because diets low in carbohydrates can be helpful for weight loss for some people, they aren’t the answer for everyone.
‘Carbohydrates’ aren’t the cause of obesity
Though limiting carbs can lead to weight loss, it does not mean that eating carbs is what caused the weight gain in the first place.
This is a myth that has been debunked.
Although refined carbs and added sugars are linked to a heightened chance of developing obesity, the same isn’t true of whole-food, fiber-rich sources of carbohydrates.
Humans have been eating carbohydrates in one form or another for thousands of years.
However, the rate of developing obesity began increasing around the middle of the 20th century, with a rise in about 1980 when 4.8 % of men and 7.9 % of women had obesity.
Today, numbers have dramatically increased, and 42.4% of adults are obese.
It is also worth noting that some populations have remained in excellent health while eating a carbohydrate diet.
Kitavan islanders and Okinawan people consume a substantial portion of their daily calories from carbohydrates and have some of the longest lifespans.
What they do have in common is eating unprocessed, real foods.
However, populations that consume a significant amount of processed foods and refined carbohydrates tend to have an increased chance of developing adverse health outcomes.
To summarize, humans have been consuming carbs long before the epidemic of obesity, and there are numerous examples of populations that have remained in excellent health while eating diets high in carbohydrates.
Carbohydrates aren’t ‘essential,’ but many foods that contain carbs are healthy
Many individuals following a diet low in carbs claim that carbs aren’t an essential nutrient.
While this may be true, they are vital to a balanced diet.
Some believe the brain does not need the 130 grams of carbohydrates recommended daily. Although some areas of the brain can use ketones, the brain relies on carbs to provide fuel.
Further, nutritious, carb-containing foods, like fruits and vegetables, provide various health benefits.
Although it is possible to survive an even zero-carb diet, it probably isn’t the ideal case because you are missing out on plant foods that science shows to be beneficial. In addition, a restrictive diet should not be taken on without speaking with your physician.
Although carbohydrates aren’t an “essential” nutrient, many carb-rich plant foods are packed with beneficial nutrients. Avoiding them might not leave you feeling at your best.
How can you make the right choices?
Overall, carbs in their fiber-rich, natural form are healthy, while those stripped of fiber aren’t.
If it’s a single-ingredient, whole food, then it is probably healthy for most people, no matter what the carb content.
Instead of thinking of carbohydrates as either “bad” or “good,” focus on increasing complex and whole options over those processed heavily. It’s better to focus on what you are gaining instead of what it feels like you might be giving up.
In nutrition, things are rarely black and white. However, the following foods are better sources of carbs.
• Legumes: Kidney beans, peas, lentils, etc.
• Nuts: Walnuts, macadamia nuts, peanuts, almonds, hazelnuts, etc.
• Vegetables: All vegetables. It is best to eat a variety of vegetables daily.
• Seeds: Pumpkin and chia seeds.
• Tubers: Sweet potatoes, potatoes, etc.
• Whole fruits: Strawberries, apples, bananas, etc.
• Whole grains: Choose grains that are whole, like brown rice, pure oats, quinoa, etc.
These foods are okay for some people in moderation, but many will do best by limiting their consumption as much as possible:
• White bread: White bread is a refined carbohydrate that is low in essential nutrients and has a negative effect on metabolic health. The same can be said about most bread available commercially.
• Ice cream: Most types of ice cream are high in sugar, although there are always exceptions.
• Potato chips and French fries: Whole potatoes are healthy. However, potato chips and French fries don’t provide the same nutritional benefits as whole potatoes.
• Chocolates and candies: Choose high-quality, dark chocolate if you want to consume chocolate.
• Cakes, pastries, and cookies: These foods are high in refined wheat and sugar.
• Sugary drinks are fruit juices with added sugar, sodas, and beverages sweetened with high fructose corn syrup.
To summarize, carbohydrates in their fiber-rich, natural form are healthy overall.
Processed foods with refined carbs and sugar don’t provide the same nutritional benefits as carbohydrates in their natural form and are more likely to lead to adverse health outcomes.
Low carbohydrates are refined for some, but others function better with plenty of carbs
There isn’t a one-size-fits-all nutrition solution.
The “optimal” carb intake depends on several factors, including:
• Personal preference
• Gender
• Age
• Food culture
• Physical activity
• Metabolic health
If you have medical conditions like type 2 diabetes and/or metabolic syndrome or are overweight, you may be sensitive to carbohydrates.
Reducing carbohydrates is likely beneficial in this case.
If you are trying to stay healthy, on the other hand, there is probably no reason for you to avoid carbohydrates. But eating single-ingredient, whole foods as much as possible is important.
If your body is naturally lean or highly physically active, you may function even better with many carbs in your diet.
To determine what amount of carbohydrates is right for you, consult your doctor.
