Why You Shouldn't Be Afraid of Carbs.

Carbs aren't the enemy—learn how to choose the right ones for a healthier diet.

I’m sure most of you have seen or been told that in order to lose weight, you need to stop eating carbs completely. Carbs have a bad rep. But here’s the truth: not all carbs are created equal. And, many carbs are actually essential for your health. Shocking, right? So why do many people paint it as a villain on your plate? Let's break down the difference between good and bad carbs and how they can fit into a balanced, healthy diet.

Understanding Carbohydrates: Complex vs. Simple

Carbohydrates are one of the three main macronutrients, alongside proteins and fats. They serve as a primary energy source for your body, fueling everything from daily activities to intense workouts. Carbohydrates are organic compounds made up of carbon, hydrogen, and oxygen that are then broken down into glucose when consumed, which is then used as fuel for your body’s cells. But not all carbs are the same. They can be classified into two main types: complex and simple.

Complex Carbs

Complex carbohydrates consist of longer chains of sugar molecules, which are digested more slowly than simple carbs. This gradual digestion helps maintain stable blood sugar levels and keeps you feeling fuller for longer. Additionally, complex carbs are often rich in fiber, minerals, and vitamins, contributing to overall health and supporting digestive function.

Examples of complex carbohydrates include:

• Whole grains, such as oats, brown rice, and quinoa

• Sourdough bread, which is rich in nutrients from its fermentation process

• Legumes, such as beans, lentils, and chickpeas

• Vegetables, like sweet potatoes, carrots, and leafy greens

Simple Carbs

Simple carbohydrates are made up of shorter sugar molecules, which are quickly broken down and absorbed into the bloodstream, leading to rapid spikes in blood sugar levels followed by crashes. This can result in sudden energy dips and increased hunger. 

Examples of simple carbohydrates include:

• Sugary foods, such as candy, baked goods, and soda

• Refined grains, such as white bread, breakfast cereals, and white rice

• Fruit juices and sodas

The Benefits of Complex Carbohydrates

Now that you know the difference between complex and simple carbohydrates, it’s clear why focusing on complex carbs is a smart choice for your health. Here are some of the many benefits that consuming complex carbohydrates can have on your body:

1. Energy Boost: Complex carbohydrates provide energy needed for your body’s daily functions and physical activities. They are especially important for brain function, as glucose is the brain’s primary fuel. 

2. Digestive Health: Foods high in complex carbohydrates often contain fiber, which promotes healthy digestion and can help prevent constipation. 

3. Nutrient-Rich: Many complex carb-rich foods are packed with essential vitamins and minerals. Whole grains, fruits, and vegetables are excellent sources of nutrients like vitamin B, iron, and magnesium.

4. Mood Regulation: Complex carbs can influence the production of serotonin, a neurotransmitter that helps regulate mood and promote feelings of well-being. This means that including healthy carbs into your diet can positively impact your mental health.

The Dangers of Simple Carbohydrates

While carbohydrates are an essential part of a balanced diet, simple carbs are not when consumed in excess. These fast-digesting carbohydrates will result in energy crashes, increased hunger, and a cycle of overeating that can contribute to weight gain over time.

One of the sneakiest ways simple carbs can impact your health is through breakfast foods. Pancakes, waffles, french toast, and sugary cereals are commonly made with white flour, which is broken down directly into sugar after consumed. When you eat these food items for breakfast, it is as though you drank a bottle of Coca-Cola, providing a quick spike in blood sugar followed by a sharp drop in energy. Personally, I can’t think of a worse way to kickstart your day. 

Recent studies have highlighted that consuming white bread, a common simple carb, can be just as detrimental to your health as smoking. Yes, that’s right– smoking. Studies have found that industrial sliced white bread is just as addictive as tobacco and has been linked to serious health issues, including cardiovascular diseases, cancer, and type 2 diabetes. Likewise, research published in the journal Appetite by the University of South Australia found that participants who ate white bread consumed 500 more calories at their next meal compared to those who had wholegrain bread, a complex carbohydrate.

Now, this is not to say that eating a pancake, a piece of candy, or a slice of white bread on occasion is going to kill you, but it underscores the importance of not making these items a regular staple in your diet.

Key Takeaways

All carbs get a bad rep, but the truth is that not all carbs are bad for you. Embracing complex carbohydrates can provide you with sustained energy, support digestive health, and contribute essential nutrients to your diet, helping you feel your best throughout the day.

While it’s normal to enjoy simple carbs in moderation, it’s important to avoid eating them on a regular basis. Instead, prioritize foods rich in fiber and whole grains that keep you fuller longer and fuel your body in a healthier way. So, next time you're grocery shopping, look out for complex carbs that nourish your body and help you strive for a life filled with Something Better.