Whether you are on a health journey to lose weight, gain weight, build muscle, or build stamina, here’s why you need carbohydrates as an important part of your diet!
Every couple of years, the diet tides change: carbs are evil in 2014 but celebrated in 2018, and then back to bad again a few years later. They are considered both crucial to our nutrition and bad for our health. In other words, it’s alright to feel a bit confused about whether you’re supposed to be carbo-loading or rejecting sugar, gluten, and bread in all its forms.
Here is what you need to know: it isn’t going to be the same for everybody. Carbs don’t have a great reputation in the health community, and we think this is mostly because people aren’t informed. There are plenty of super healthy foods that are considered carbohydrates that you NEED in order to have a healthy diet and immune system.
What are carbohydrates?
There are three main macronutrients that humans need to survive: carbohydrates, proteins and fats. Carbohydrates are a macronutrient that makes up a large food group and to have a fully functioning body, we need large amounts of all three macronutrients.
The only way that macronutrients can be placed into the body is through eating them. Found in most foods, cutting our carbs would take out a huge chunk of your diet. When people think of carbs, they think of pasta, bread, and potatoes. Carbohydrates are also found in:
- Vegetables
- Fruits
- Nuts
- Seeds
- Milk
- Grains
- Legumes
You wouldn’t think of giving these foods the boot for a healthy diet, would you? It’s all about balance and finding the right fuel for your body. So, let’s learn more!
Three types of carbohydrates
Carbohydrates come in three different forms, and it helps to know the difference. Carbs are made up of fibres, sugars, and starches.
Fibre
Fibre is a complex carbohydrate (meaning it’s one of the carbs you should be eating). You will find fibre in food sources like beans, peas, and whole grains. Fibre is vital for maintaining a healthy digestive system.
Related: The facts you need on Irritable Bowel Syndrome (IBS)
Starch
Starch is also a complex carb. Though found mostly as a naturally occurring element of fruits, veggies and grains, many manufacturers include starch in their processed food.
Sugar
Do you know the three types of sugar? Fructose is a sugar found in fruit, sucrose is man-made sugar, and lactose is the sugar we find in dairy. High-sugar carbohydrates are the ones we want to avoid or eat within reason.
Why you need carbohydrates
Carbohydrates are what we use to fuel our bodies, allowing them the energy to function properly.
To control your weight
It isn’t about giving carbs the boot; it’s about knowing which carbs are going to benefit your body. The myth that high-carb diets lead to weight gain is outdated and science has shown that a diet rich in healthy carbohydrates helps you to maintain a steady weight.
Good carbs (like veggies, fruits, and whole grains) are high in fibre and will help your digestive system whilst making you feel fuller for longer.
To protect against health problems
Having a hugely restrictive diet can be as dangerous as an unhealthy one. Luckily, including healthy carbohydrates in the mix is a perfect balance. There are studies that suggest that whole-food carbohydrates which are high in fibre play a role in preventing cardiovascular disease, obesity, and type 2 diabetes.
Are you at risk? Here are the health checks you need to schedule in 2024.
To fuel our bodies
Energy is the most important function of carbs: they give you the oomph to get through your day! Carbohydrates are essential for fuelling your nervous system and giving your muscles enough energy to function properly. Without carbs, your body will start to use proteins as your energy source and fat will be metabolised more slowly through the body.
Have you ever heard of glucose? Glucose is your blood sugar and is created when carbs enter the body. When starch and sugar are broken down, glucose is created, and insulin enters the body. Glucose and insulin together give you the energy you need to function: from exercising, to working, to breathing.
Which carbs should I avoid?
You want to avoid any carbohydrates that are high in added sugar like syrups, cooldrinks, and sweets. These sugary snacks may give you a quick energy boost, but they will leave your body tired and without any nutrients.
Which carbs should I be eating?
You know your body better than anybody else, but here are some guidelines on which carbohydrates to focus on for a healthy, well-balanced diet.
- Fibre-rich fruits and vegetables
- Low-fat dairy
- Whole grains
- Legumes
Read this next: 5 Simply incredible ways to improve your heart health
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