ARE CARBS BAD?

Carbs. The nutrient that always seems to get a bad wrap: “carbs cause weight gain”, “carbs increase blood sugar”; at the end of the day, these things are true. Too many unhealthy carbs can contribute to increased blood sugar (and susceptibility towards Type 2 Diabetes), weight gain, and many other issues. Carbs also are the body’s primary source of energy, though, so to avoid them completely could result in fatigue and nutrient deficiency. It’s important to recognize there are different types of carbohydrates and how the body responds to them. 

The three main types of carbohydrates are sugars, starches, and fiber. They're called “simple” or “complex” on the basis of their chemical makeup and what the body does with them (sugars are simple carbs, starches and fiber and complex!).

Simple carbohydrates are composed of easy-to-digest sugars. Some of these sugars are naturally occurring, such as those in fruits, while refined or processed sugars are usually added to foods like candies, baked goods, and drinks. These simple carbs are quickly absorbed through the gut and can cause a spike in blood sugar levels. Over time, consistent high spikes in blood sugar can cause problems with the kidneys, nerves, eyes, and heart and can also result in insulin resistance, oftentimes eventually leading to Type 2 Diabetes. On nutrition labels, added sugars can go by several different names including brown sugar, corn syrup, fructose, glucose, maltose, malt syrup, sucrose, honey, agave nectar, molasses, fruit juice concentrates and more.

Then, there are complex carbohydrates. These carbs are found in whole grains (rice, oats, etc.), legumes, and vegetables and consist of fiber which helps feed good gut bacteria and slow absorption of carbohydrates into the bloodstream (this helps to limit the spike in glucose and insulin levels that a simple carbohydrate would cause). Foods with complex carbohydrates also typically have more important nutrients (like fiber and B vitamins) than foods containing more simple carbohydrates, as long as you’re choosing whole grains over processed ones. For example, whole grains, such as whole-wheat flour, bulgur, brown rice, and oatmeal provide more nutrients than processed grains, such as white rice and breads or baked goods made with white flour.

Foods that contain simple carbohydrates aren’t necessarily bad; it just depends on the food. For instance, fruits contain some simple carbs, but they are drastically different from other foods that contain simple carbs like cookies and cakes. Processed sweets tend to contain refined sugar, too, and lack key nutrients the body needs to thrive. There are health benefits to eating fruit versus pieces of white bread, for example. Fruit contains fiber (good for digestion), antioxidants (helps rid the body of free radicals), polyphenols (helps blood pressure and chronic inflammation) and many other nutrients. 

So, no, carbs are not a nutrient to avoid at all costs. In fact, doing so could have some negative long term effects given the energy and nutrients complex carbs provide. With this, consuming a largely simple carb diet can result in what’s commonly feared: weight gain, nutrient deficiency, and Type 2 Diabetes susceptibility, so be mindful when choosing between carbs. The best bet is to eat a well rounded, nutrient dense diet that satisfies every need (carbs included!).