The mere mention of “carbohydrates” often elicits strong reactions, frequently leaning towards the negative side. Carbohydrates, or “carbs,” are one of the most excessively consumed nutrients and tend to be a hot topic. Approximately 90% of Americans meet or exceed recommendations for refined (often referred to as processed) grains, and 13% of their total calorie intake comes from added sugars. As evidence of the widespread interest, the term “carbs” currently yields a staggering 1.18 billion hits on Google.
Surprisingly, carbs can either benefit or harm our diets, depending on how they are incorporated. The type and quantity of carbohydrates in our daily eating habits can significantly impact our overall health. Carbohydrates exist in three primary forms: starches, sugars, and fiber. Starches are complex carbohydrates, sugar can be naturally present in foods or added, and fiber is a non-digestible carbohydrate. Striking the right balance between these carbohydrates can lead to favorable health outcomes, including the prevention or management of chronic conditions such as obesity and heart disease.
In this discussion, we will uncover some insights from dietitians regarding carbohydrates, equipping you with the knowledge needed to make informed choices about how to integrate this essential macronutrient into your diet wisely.
1) Carbs don’t cause diabetes
According to the most recent predictions from the American Diabetes Association, it is expected that approximately 1.4 million people will receive a diabetes diagnosis in 2023. Diabetes is a complex condition with two primary forms: type 1 and type 2.
The exact cause of diabetes remains unknown, but it can be attributed to specific factors. Type 1 diabetes is primarily a result of damage to the pancreas, specifically the destruction of insulin-producing beta cells. In contrast, type 2 diabetes is associated with insulin resistance, where the body’s cells do not effectively respond to insulin. It’s important to note that consuming excessive carbohydrates does not directly trigger the development of diabetes.
Instead, lifestyle factors play a crucial role in increasing the risk of diabetes. Being overweight or obese is a significant contributor, as excess body fat can lead to insulin resistance, particularly in type 2 diabetes. Additionally, genetics can also play a role, as some individuals have a genetic predisposition to develop diabetes. Therefore, while carbohydrates themselves do not cause diabetes, lifestyle choices and genetic factors can increase one’s susceptibility to this condition.
2) Carbs give us energy
Carbohydrates are indeed the body’s preferred fuel source, and they play a vital role in providing energy for various bodily functions. In both fed and fasting states, carbohydrates are the brain’s primary source of fuel. They are the quickest and most efficient nutrient for supplying our bodies with the energy needed for tasks ranging from basic functions like breathing and cognitive processes to more strenuous activities such as running and dancing.
As a result, maintaining an adequate carbohydrate intake throughout the day, including before engaging in physical activity, is crucial for sustaining stamina and ensuring optimal performance. Carbohydrates provide readily available energy, helping individuals feel more energized and capable of meeting the demands of their daily activities, workouts, or sports.
3) Carbs from bread aren’t all created equal
When considering your grain-based food choices, such as bread, muffins, waffles, bagels, and tortillas, it’s advisable to prioritize whole grains. The Academy of Nutrition and Dietetics, in alignment with other leading health authorities, suggests that at least half of your grain consumption should consist of “whole” grains.
Whole grains encompass all three parts of a grain—the bran, endosperm, and germ. Examples of whole grains include brown rice, quinoa, whole wheat pasta, and whole grain breads. Opting for whole grains provides a richer nutritional profile compared to refined grains, as they retain valuable nutrients, fiber, and health benefits that are typically stripped away in the refining process. Incorporating whole grains into your diet can contribute to better overall health and improved dietary quality.
4) Fruits and vegetables contain carbs
It’s worth noting that the two major food groups that dietitians consistently recommend for building a healthy diet are also rich in carbohydrates. Fruits and vegetables are essential components of a well-balanced diet and offer a wide range of health benefits.
For instance, a large apple contains approximately 34 grams of carbohydrates, with 25 grams of that being in the form of natural sugars. On the other hand, a large tomato contains about seven grams of carbohydrates, with five grams attributed to sugar. While these foods do contain carbohydrates, they also provide valuable vitamins, minerals, dietary fiber, and antioxidants that are crucial for maintaining overall health.
The carbohydrates found in fruits and vegetables are primarily natural sugars, which are different from the added sugars commonly found in processed foods. The natural sugars in fruits and vegetables come packaged with other beneficial nutrients, making these foods an excellent choice for a nutritious diet.
5) Sugar can be a nutrient and a food
Sugar content in food products can be identified through both the nutrition facts panel and the ingredient statement. Sugar can exist naturally in certain foods, such as fruit in the form of fructose or milk as lactose. Additionally, it can be added to foods during processing, often under various names or aliases. Some common terms used for added sugars include cane sugar, maple syrup, agave nectar, honey, and many others.
It’s important for consumers to review both the nutrition facts panel and the ingredient list when assessing the sugar content of a product. This allows for a comprehensive understanding of the types and amounts of sugars present in the food, helping individuals make informed choices about their dietary intake of sugars. Monitoring sugar consumption is essential for those seeking to maintain a balanced and health-conscious diet.