Why You Should Eat More Carbs

What are Carbohydrates?

Carbs, carbs, carbs! Should you eat them or not? Are they to blame for weight gain? Does a low-carb diet actually work? 

Let’s start with the basics…

Carbohydrates are sugar molecules found in many different foods, including fibers, starches, and sugars. Carbs are one of the body’s primary sources of energy, and are essential for proper function. 

However, there is a huge difference between “bad carbs,” which lead to weight gain and health problems, and “good carbs,” which promote weight loss and are vital for overall health. 

In other words, not all carbs are created equal.

What are Bad Carbs (Simple Carbohydrates)?

Bad carbs include processed and highly refined carbohydrates that lack fiber, micronutrients, and deliver a condensed load of calories. Some examples include white rice, white bread, other white flour products, cookies, cupcakes, chips, and so on. Many of these products are also loaded with added salt, sugar, and fat.

The body essentially can’t distinguish processed carbohydrates from white sugar (empty calories with no nutritional value), leading to weight gain and a host of other health problems over time.

What are Good Carbs (Complex Carbohydrates)?

Good carbs include unrefined whole grains and unprocessed plant foods, such as brown rice, oatmeal, whole grain bread, potatoes, starchy vegetables, and more.

Your body does not recognize complex carbohydrates as white sugar, and eating these products does not lead to weight gain or health problems. As mentioned above, they are actually ESSENTIAL for your health.

There is evidence that shows whole grain consumption is associated with less abdominal fat in adults, while refined grain consumption does just the opposite.

What is a Low-Carb Diet?

Over the years, many Americans have adopted the “low-carb” diet, which means cutting out carbohydrates and eating more protein (from animal foods and fat).

A low-carb diet includes eliminating cookies, refined grains, table sugar, cupcakes, chips, and other processed carbohydrates. While this may sound effective, the low-carb diet also cuts out healthy carbohydrates, including whole grains, potatoes, yams, other starchy vegetables, and sometimes beans and other legumes. 

Here’s the problem. Low-carb diets cut out ALL carbs, both good and bad. Unfortunately, with the popularity of the low-carb diet, many people are missing out on the proven health benefits of beans, starchy vegetables, and whole grains (good carbs).

Why a Low-Carb Diet Doesn’t Work

While a low-carb diet has been shown to cause weight loss, the results are only temporary. This is because, when the body has fewer calories to burn, it starts to burn fat (ketosis). Your body burns fat as fuel instead of glucose, resulting in weight loss. Nausea is also a common side effect of low-carb diets, leading to further weight loss.

However, low-carb diets are so difficult to stay on because your body does not have the energy or nutrients it needs from whole grains, beans, and starchy vegetables. This diet also includes eating more animal protein, which is linked to inflammation, heart disease, diabetes, cancer, and other chronic diseases.

Why You Should Eat More Complex Carbs

Eating a healthier whole foods diet full of unrefined carbohydrates and other plant foods is the ideal way to lose weight, keep it off, prevent disease, and stay healthy long-term!

In fact, research has shown that a diet based on starch foods, combined with fruits and vegetables, leads to optimal health outcomes largely free of chronic disease, dementia, and obesity. This is because the human body easily and efficiently uses the energy contained in starches.

The complex carbs are broken down into simple sugars, providing sustained energy for a long period. Starch foods are also very satiating, and people tend to consume fewer calories when eating a whole foods diet rich in starches. These essential carbs contain a specific type of fiber that provides intestinal benefits, and are full of essential vitamins and minerals.

Don’t fear complex carbs. You’re doing yourself more harm than good.

Side Note: Don’t Be Fooled!

Beware that some foods at the grocery store might say “whole grain” or “100% whole wheat” on the label. However, this can be misleading. Others use terms like multigrain, which means that it contains more than one type of flour, but can still be a refined product. Even pure whole grain products sometimes contain added ingredients like sugar, salt, and oil… which defeats the purpose as well.

Make sure you read the ingredient list before purchasing a whole grain product. To ensure you’re getting a true whole grain bread, choose one that contains a coarse-ground flour, lots of fiber, and has a short ingredient list. Always choose brown rice over white rice and whole grain pasta over white pasta.

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Sources:

Mackey, John, et al. The Whole Foods Diet: the Lifesaving Plan for Health and Longevity. Grand Central Life & Style, 2020.

Greger, Michael. How Not to Die. Pan Books, 2017.