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Dear Friends of Simply Nourished,
I hope that spring has been treating you well and that the weather has finally settled, whether you’ve been navigating Miami-style heat, Maine-like flurries, storms or droughts. Here’s to daffodils and tulips for everyone!
I’m often asked about carbohydrates - are they good or bad? Let’s break it down.
What are carbohydrates?
Carbohydrates (or “carbs”) are one of the three macronutrients that your body needs to function, along with protein and fat. They are the body’s primary source of energy, broken down into glucose to fuel our cells, tissues, and organs.
Carbohydrates fall into two main categories:
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Simple carbs: fast-digesting sugars
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Complex carbs: starches and fiber that digest more slowly
Are carbohydrates good or bad?
Carbohydrates have long been given a bad rap, largely due to the typical American (or Western) diet, which is heavily reliant on simple, refined carbohydrates.
Carbohydrates are essential for a healthy diet, especially for brain function and energy. The key is quality, not elimination.
Simple carbs like white bread, sugary drinks, sodas, and shelf-stable pastries are low in nutrients, can cause blood sugar spikes, and contribute to weight gain and metabolic issues when consumed in excess. Simple carbs can also lead to low fiber intake which is indicated in many chronic diseases.
Rather than labeling carbs as “good” or “bad,” it is more helpful to focus on choosing high-quality, fiber-rich, complex carbohydrates such as whole grains, fruits, vegetables, and legumes - which provide fiber, nutrients, and steady energy.
How many carbs should we eat daily?
A moderate approach works best for most people. Current guidelines suggest carbohydrates make up about 45% to 65% of daily calories. For someone eating a 2,000-calorie diet, that’s roughly 225–325 grams per day, with a minimum of about 130 grams needed for basic body function. (Remember, we are talking about eating quality, complex carbohydrates here!).
Individual needs can vary depending on activity level, metabolism, and health goals, but focusing on whole, minimally processed carbohydrates is a great place to start.
Why some carbs are better than others:
Fiber-rich, complex carbohydrates help to lower cholesterol, keep blood sugar levels stable, support heart health, gut and colon health, digestion, weight management, and stable energy levels. !
Here is a great chart from the Mayo Clinic of high fiber carbohydrates: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
Do carbs turn into fat?
Not directly - but balance matters. When you eat more carbohydrates than your body needs, excess glucose can be stored as fat. Before that happens though, your body stores glucose in the liver and muscles as glycogen for later use. Once those glycogen stores are full, any remaining excess is converted and stored in adipose, or fat tissue. This process (called novo lipogenesis for anyone who likes biology) is primarily triggered by consistent overeating rather than carbohydrate intake alone. And when it comes to gaining weight, overconsumption of calories, regardless of if they come from carbohydrates, fat, or protein is what will result in weight gain.
On the flip side, eating too few carbohydrates can cause low fiber intake and an increased reliance on protein for energy - which may take away from its important role in building and repairing muscle and tissues.
A quick takeaway
Carbohydrates are not the enemy. Choosing the right types and the right balance can make all of the difference in how you feel and function each day. As I will always say, a balanced diet is key!
Here is a great article from the Harvard T.H. Chan School of Public Health that provides a nice, quick breakdown: https://nutritionsource.hsph.harvard.edu/carbohydrates/
Do you have any questions or need help planning or balancing your meals? Please don't hesitate to reach out, and let me know what topics you would like to explore!
Sending you a little sunshine and wishing you a happy, healthy day.
With love and in good health,
Maya
Maya Lew, MS, CNC
Nutritionist
http://www.simplynourishedllc.com
simplynourishedonline@gmail.com
(703) 568-4584
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