Carbohydrates- The Maligned Macro

The Current Protein Insanity

America is having a love affair with the high protein diet right now. This is nothing new. The high protein diet has been recycled over and over through the decades. And while a high protein, low carb diet may aid in weight loss, is it promoting health, or actually damaging it? A not so fun fact-heart disease is America's number one cause of death in adults. Our hearts don't fare too well with the increased saturated fat and cholesterol we tend to consume along with all of the excessive animal flesh, not to mention the havoc that excessive protein consumption is wreaking on our bone density. We need to remember that, along with protein and fats, carbohydrates are also an essential macronutrient. That means that we need them for energy, and for the nutrition our bodies require to be in our best health. Don't get me wrong- we definitely do not have a chip or donut deficiency! We only need the "Good" carbs.

Good Carbs vs. Bad Carbs

Carbohydrates are a vital macronutrient that serves as a primary energy source for the body. However, not all carbs are created equal. They can be categorized into two main types: good carbs and bad carbs.

Good Carbs

Good carbs, also known as complex carbohydrates, are typically found in whole, unprocessed foods. They are rich in fiber, vitamins, and minerals. Examples include:

• Whole grains (e.g., quinoa, brown rice, oats)

• Legumes (e.g., beans, lentils, chickpeas)

• Fruits (e.g., berries, apples, bananas)

• Vegetables (e.g., leafy greens, broccoli, sweet potatoes)

These carbohydrates are digested more slowly, leading to a gradual release of glucose into the bloodstream, which helps maintain stable energy levels and prevents spikes in blood sugar.

Bad Carbs

Bad carbs, or simple carbohydrates, are often found in processed foods and can lead to quick spikes in blood sugar. Examples include:

• Refined grains (e.g., white bread, pastries, white rice)

• Sugary snacks (e.g., candy, cookies, soda)

• Processed foods (e.g., chips, instant noodles)

These carbs are typically low in nutrients and fiber, leading to rapid digestion and a quick energy crash afterward. Regular consumption can contribute to weight gain, insulin resistance, and other health issues.

The Importance of Carbohydrates

Carbohydrates are essential for several reasons:

• Energy Source: Carbohydrates provide the necessary energy for daily activities, workouts, and overall bodily functions.

• Nutrient Density: Many good carbs are also high in essential nutrients, including fiber, vitamins, minerals, and antioxidants.

• Fiber Intake: A diet rich in good carbs helps ensure adequate fiber intake, promoting digestive health and helping to prevent conditions such as constipation.

• Satiety: Good carbs help keep you full and satisfied, which can be beneficial for weight management and preventing overeating.

Conclusion

Understanding the difference between good and bad carbs is essential for making informed dietary choices. Incorporating good carbs can help meet energy needs while providing vital nutrients that support overall health. And good carbohydrates are delicious! So stop being afraid of them and go sink your teeth into a crisp, sweet, nutritious apple. Your body, and your taste buds, will thank you!