Carbs- to eat or not to eat, that is the question?
For me, the short answer to this question, is eat! I love carbs, have always loved carbs and my body functions well eating carbs. There is a lot of information (and sometimes misinformation) on the web and social media platforms about nutrition. I am not a Registered dietician, but have taken nutritional classes through my University education, and ensure that all of my posts are informed and/backed with scientific evidence.
A little background on carbohydrates. Carbs are a macronutrient, because relatively large amounts are required by the body (fats & proteins are also macronutrients). Carbs, fats & proteins are also energy yielding nutrients, since they provide an energy source for our body. Carbs, however, are a preferred source of energy for our body, since it is more easily converted to energy for our body’s use. Carbohydrates can include everything from simple sugars (i.e. table sugar), to fruits, milk and starches, such as those found in vegetables and grains. Our brain, nervous system and red blood cells, rely exclusively on glucose (or breakdown of carbs) for fuel. Ever been hangry? Your brain is asking for carbs! Ensuring your red blood cells & nervous system are properly fueled is important to assist with transporting oxygen to our working muscles and then helping those muscles work to their best of their ability. If carbohydrates are lacking or low in our diet, our body needs to get creative to maintain a steady supply of energy.
Creative option #1- Use protein. Yes, protein can be converted into energy to help fuel our body. It certainly isn’t as efficient as using carbs, and it is also generally a lot more expensive. If you are not getting enough protein in your diet, your body will actually break down existing muscle tissue, so it can be converted to energy. Wait a minute, you are trying to build muscle & be stronger. That sounds like an inefficient option to use. Even if you are consuming a high protein diet, it doesn’t guarantee your muscle mass won’t slowly be broken down to use for energy. Protein is very important to helping you repair & build muscles. If you do not consume adequate amounts of carbs, your diet protein will be used for energy, rather than repairing & building muscles.
Creative option #2- Maybe, if my carbs are low/non-existent, I will start burning fat for energy? I recall the following statement being drilled into our heads, while studying Kinesiology, “fat burns, in the flame of carbohydrates”. In simple terms, in order for fats to be used for energy, they require Pyruvate (a special molecule). The main source of Pyruvate is glucose. Glucose is created in our bodies, by metabolizing (breaking down) Carbs. Yep, I know that fatty acids can be converted to Pyruvate, but it is not efficient and a very time consuming process. You may not think that is important, because you are not directly involved or having to schedule it on your calendar, but timing is important, when your body has energy needs. The most efficient way to burn or utilize fat as an energy source, is to also consume some carbs. Especially if you are an active individual, who is exercising regularly. Having easy access to Carbs for energy is key.
I respect and understand that we are all very unique human beings. The right combinations of macronutrients will vary for you; especially depending on your goals. Generally, a well balanced diet will include Carb intake between 45-65% of daily calories; Protein between 10-35% daily intake & Fats between 20-35%. That’s a pretty big range for each macronutrient, but it suggests that having a range, rather than a specific prescribed amount is important. I am not an advocate of eliminating or significantly restricting any macronutrient, unless you have a medically diagnosed condition that requires you to do so. There are several diets regularly promoted that suggest you need to eliminate or eat very low carbs to lose weight. In the short term, they may in fact help you lose weight, but it is another diet. I subscribe to an Intuitive Eating philosophy (more on that in another blog), so a “diet” that restricts a key macronutrient, doesn’t work for me. Nutrition is complicated, and not something I can or will attempt to sum up in a short blog. My goal is to provide facts to help you make informed decisions for your health. Strive to find a balance in your diet that enables your body and mind to thrive!
Sources:
Smolin, Lori, and Mary B. Grosvenor. Nutrition Science and Applications Second Edition. John Wiley & Sons Inc, 2008
Tribole, Evelyn, and Elyse Resch. Intuitive Eating- A Revolutionary Anti-Diet Approach, Fourth Edition. St. Martin’s Publishing Group, 2020
