What are Carbs?
Carbs (or starches) are not bad. They are not the "enemy," nor should they be avoided in a balanced and healthy diet. Federal Dietary Guidelines recommend that 45% to 65% of daily calories should come from carbohydrates. In simple terms, carbs are a form of sugar molecules that your body relies on for energy.
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Carbs are broken down into your blood sugar in the form of glucose, which can trigger your body's insulin levels, putting you at risk for diabetes. This is why overconsumption of carbs can cause the development of type 2 diabetes. This is why a healthy balance must provide enough energy for your body while staying healthy enough to maintain a healthy blood sugar level.
Here's a video from TEDEd titled "How do carbohydrates impact your health?" by Professor Richard J. Wood
Carbs and Weight Loss
Low-carb diets lead to water weight loss.
When you reduce carbohydrate intake, your body goes to its carbohydrate reserves, which are stored in water. The problem is that the weight comes back on, although maybe slowly, once you start eating carbohydrates again. You do not need to give up carbohydrates to lose weight; however, you should be mindful of portions of carbohydrates, protein, fat, and alcohol, as they all contribute to your daily caloric intake (Mayo Clinic).
The real goal is the long-term sustainability of weight loss. The "extreme" low-carb diets mentioned above are not likely to be maintainable for the long term. Yes, you may lose weight initially, but you will probably put it back on again in time.
Carb Recommendations
Fiber-rich carbohydrates, such as fruits and vegetables, are highly recommended over processed carbohydrates. Fiber-rich carbohydrates are more natural, whereas processed carbohydrates are much higher in sugar, which can have adverse health effects.
Go for fiber-rich sources of carbs such as:
Whole grains
Fruits
Vegetables
Avoid refined and processed carbs such as:
White bread
White flour-based foods
Crackers
Try This | Instead Of |
|---|---|
Pasta made from whole grains or beans | Pasta made from refined flour |
Brown rice, barley, farro, quinoa | White rice |
Whole-grain bread | White bread |
Sweet potato baked with skin | Fried potatoes |
Oatmeal cooked with fresh or dried fruit | Sugary breakfast cereals |
Water, unsweetened or lightly sweetened tea or coffee, seltzer with a splash of 100% fruit juice | Sugar-sweetened beverages (sodas, fruit drinks, punches, sweetened iced tea, lemonade) |
Fruit, 1 to 2 ounces of dark chocolate | Cakes, cookies, pies, and other low‑nutrient sweets |
Bottom Line
Carbs are not bad. The problem is usually our choices regarding what carbs we consume, how much we eat, when, and our overall diet.
Personally
I eat a high-fiber, mostly plant-based 🌱 diet, no red meat, drink 4 liters of water a day, exercise, and am focused on keeping nutrition simple. I am sharing what works for me and what I routinely recommend to my patients.
"Balance. Portion control. Keep nutrition simple. Eat Smart. Eat Healthy. 🌱 🌾 🌿"
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If you were looking for information about Private Healthcare Navigation and Patient Advocacy from Executive Health NavigationClick here for Executive Health Navigation✴ Connect with Dr. Dooreck on LinkedIn, where he shares information on Health, Diet, Nutrition, Exercise, Lifestyle, and Balance.
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