Carbs get a bad rep.How many times have you heard of someone cutting carbs from their diet? The truth is not all carbs are created equal and that’s what I want to clarify in this article.
The right type of carbs will give you usable energy, support healthy weight and play a major role in protecting both your cardiovascular and digestive health.
The reason I believe carbohydrates have become so controversial is because of the evolution of the food available today. People are consuming much higher levels of refined carbohydrates and highly processed foods which have been linked to insulin resistance, diabetes, heart disease and more.
What you need to understand is that carbohydrates encompass a huge category of foods. Both a can of coke and some broccoli fall into this ‘carb’ category, yet they are entirely different foods. One will result in an insulin spike and a crash in blood sugar leaving you hungry and craving similar foods, whereas broccoli on the other hand is considered a ‘slow’ carb, full of fibre, nutrients and detoxifying properties. Hence, not all carbs are created equal.
Once this all clicked for me it made lots of sense and I was able to take practical steps to change my diet and reap the benefits, which are numerous! I have more consistent energy, feel fuller for longer and afternoon crashes are a thing of the past.
What role do carbohydrates play in our diet?
The main role of carbohydrates is to provide us with energy.
When carbohydrates are broken down they are converted into simple sugars and then absorbed into your bloodstream as glucose. Insulin then allows the glucose to enter your cells as a source of energy. Any excess glucose is normally stored in the liver or stored as fat for later use.
I am a big believer in the term bio individual - that we are all different and some foods that work for one person may not be suitable for another. However, when it comes to carbohydrates everyone will benefit by opting for complex carbohydrates instead of simple and refined carbs. Why? Too many refined carbs are linked to an increased risk for chronic inflammation, obesity and type 2 diabetes.
Simple and Complex Carbohydrates
Now let's delve into the difference between complex and simple carbs because understanding this information makes it a lot easier to put it into practice. Carbohydrates are one of the three Macronutrients. Macro means large - these are nutrients we need in large amounts.
There are two main types of carbohydrates; simple and complex carbs.
Simple Carbohydrates
Simple carbs are small compounds that break down relatively quickly giving your body a burst of energy when consumed.
There’s also two types of simple carbs. You don’t need to remember the names but Monosaccharides are the simplest of all. They include glucose, fructose and galactose.
Disaccharides are the second type of simple carbohydrates and are made up of two different types of monosaccharides. For example lactose (milk sugar) is made up of glucose & galactose.
Sources of simple carbohydrates include:
Glucose
Sugar
Dairy (lactose)
Fruit and Honey (fructose)
Malt sugar (maltose)
If you want to avoid blood sugar roller coasters I suggest you do your best to reduce simple carbohydrates in your diet. Not only will you support healthy blood sugar control but you will have more energy.
A note on fruit: Although fruit is a simple carbohydrate, it does contain fibre, which helps slow the absorption of sugar into the bloodstream. There is a lot of fear mongering online when it comes to fruit, but whole fruits are a great source of many antioxidants, vitamins and minerals too.
Some examples of simple carbohydrates
Pastries
Refined breads
Sugary drinks
Most breakfast cereals
Table sugar
Fruit juice concentrate
Corn syrup and high fructose corn syrup
Packaged cookies/biscuits
Complex Carbohydrates
Complex carbs on the other hand are larger compounds. Being larger they require more time to be broken down, which helps maintain healthy glucose levels. Complex carbs contain both starch and fibre.
Fibre is key to healthy digestion. There are two types of fibre; soluble and insoluble. Fibre slows the absorption of sugar into the bloodstream which in turn helps us to avoid blood sugar spikes and maintain healthy glucose levels.
Soluble fibre will slow digestion by increasing digestive transit time, while insoluble fibre on the other hand adds bulk to stool which supports regular elimination.
Here’s the thing though, fibre is often removed from packaged foods in order to extend the shelf life.
Complex carbohydrates to add to your diet:
Whole grains: brown rice, quinoa, oats , millet, buckwheat.
Beans/legumes: lentils, chickpeas, kidney beans, black beans, peas, pinto beans.
Vegetables (including starchy vegetables): sweet potato, squash, beetroot, parsnip.
Refined Carbohydrates
Whole grains like brown rice are made up of three core parts: bran, endosperm and germ. The nutritional value is found in the bran and germ - fibre, antioxidants and vitamins. However, these are often removed from packaged foods in order to extend the shelf life and this includes many popular store bought breads and pastas.This means the grain no longer contains the fibre that slows digestion. The knock on effect - a sharper blood glucose spike.
Eating refined or simple carbs every once in a while won't harm you but the trouble lies in habitual consumption of this kind of food. Rapid spikes in blood sugar are hugely taxing on your system. This is because over time our ability to produce insulin (the hormone involved in regulating blood sugar) is reduced. The insulin we do produce becomes less effective and results in something called insulin sensitivity, a major risk factor for type 2 diabetes.
Summary
There are many small things we can do to prevent poor health. Food is one of the most powerful ways to do this. We are what we eat after all.
As well as what you put into your body, think how you can carve out time for your wellbeing on a regular basis to reduce stress and keep well, like exercise, breathwork and time away from work.
References
British Dietetic Association (2021) Omega 3: Food Fact Sheet. Available at: https://www.bda.uk.com/resource/omega-3.html [Accessed: Novem
Health (2023) What Are Complex Carbohydrates? — And 28 to Add to Your Diet. Available at https://www.health.com/complex-carbohydrates-7100033. [Accessed: June 2023].
Harvard T.H. Chan. Public School of Health. Carbohydrates and Blood Sugar. Available at https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/.[Accessed: June 2023].
Dr Mark Hyman (2015). Slow Carbs, Not Low Carbs: The Truth about Low-Carb Diets. Available at https://drhyman.com/blog/2015/08/20/slow-carbs-not-low-carbs-the-truth-about-low-carb-diets/. [Accessed June 2023].
Institiute for Integrative Nutrition. 2023. 'Macronutrients 101: Carbohydrates', Lecture, Institiute for Integrative Nutrition. June 18.
Walter Willett, MD, DrPH. 2023. 'Optimize Your Diet with Walter Willett, MD, DrPH Part 1', Lecture, Institiute for Integrative Nutrition. June 18.
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