Carbohydrate intake is one of the most debated topics in nutrition science.
Carbohydrates are now blamed for weight gain, heart disease and many other problems – just like fat used to be.
However, not all carbohydrate sources are created equal. Refined carbohydrates can be harmful in large amounts, but whole sources of carbohydrates are very healthy. In fact, many of the healthiest foods in the world are quite high in carbohydrates.
Here are 5 reasons you should not neglect carbohydrates.
1. Carbohydrate is not Fattening
Researchers once hypothesized that carbohydrates increase the risk of obesity more than fat and protein.
Of course, excessive consumption of any calorie-producing food—fat, carbohydrate, or protein—is a potent recipe for weight gain and obesity. But there is no conclusive evidence to support the idea that high-carbohydrate diets are particularly fattening.
However, healthy low-carb diets have been shown to be effective for weight loss—at least in the short term. Researchers believe that their effectiveness is due to the elimination of refined carbohydrates, such as sugar, and a greater focus on healthy, fiber-rich carbohydrate sources, as well as proteins and fats.
In short, the quality of the carbohydrates you eat is more important than the amount of carbohydrates in your diet.
Therefore, you should avoid eating large amounts of sugar and other refined carbohydrates and instead focus on whole foods rich in carbohydrates, such as fruits, vegetables, roots and tubers.
2. Fiber — a Carbohydrate — Important for Optimal Health
Eating fiber is incredibly good for your health.
In particular, soluble fiber is known to be beneficial for heart health and weight management. Thick and sticky soluble fiber, found in high-carbohydrate foods like legumes, fruit and oats, slows digestion.
Most fiber is made from carbohydrates. Soluble fiber is especially beneficial for weight maintenance and heart health.
One of the main reasons people cut carbs is for weight control. But guess what, carbohydrates are the nutrients that help you shed those extra pounds. This is because it is full of fiber. An element known as an indigestible complex carbohydrate.
3. Gut Bacteria Rely on Carbs for Energy
The balance between beneficial and harmful gut bacteria can affect your risk of many lifestyle diseases, both physical and psychological.
Your digestive tract is home to many microbes and bacteria that help break down food for absorption. Some of these bacteria are specially designed to break down carbohydrates. If you reduce the consumption of carbohydrates, these bacteria will almost starve and the microbial balance will be disturbed.
Beneficial gut bacteria need carbohydrates to grow, which they can ferment into energy.
4. Cutting Carbs Does Not Improve Exercise Performance
It is a myth that a low-carb diet can be better than a regular high-carb diet for athletes.
Fueling your muscles with carbs will help you get through grueling fat burning routines. Your body needs enough carbohydrates after exercise to burn for as long as possible.
Athletes do not perform better on low-carbohydrate diets than on high-carbohydrate diets. Performance is similar in endurance but worse in sprinting if you have reduced your carbohydrate intake.
Carbohydrates give your muscles the glycogen you need to hit the gym. “Without them, you can feel weaker and lethargic after a hard workout,” says Lona Sandon, R.D., associate professor of nutrition at UT Southwestern.
5. Supports Brain Function and heart health
Before worrying about weight loss, you should prioritize your brain function.
For this, you need to get carbohydrates every day, because the brain uses glucose from carbohydrates. If you don’t have them, your memory, thinking and learning ability will suffer.
“Diets that are too low in carbohydrates can impair brain function and your ability to focus properly,” says Dawn Jackson Blatner, R.D., author of The Flexitarian Diet. According to the American Institute of Medicine, not eating carbs can make you dumber.
A sedentary lifestyle already affects our heart health. Switching to healthier carbs will keep you satisfied without compromising your heart health. Carbohydrate-rich foods like brown rice, bulgur, quinoa are full of soluble fiber, which can help lower LDL cholesterol.
The Bottom Line
It’s important to think about foods as a whole, not just their individual nutrients. This is especially true for carbohydrates.
Some people do well eating fewer carbohydrates, while others do well eating lots of carbohydrates from healthy foods. In any case, foods containing whole carbohydrates can be part of a healthy diet and should not be avoided at all costs.
So in the end, do your research and make it a priority to eat healthy carbs that are not refined. Nutritious, fiber-rich foods that include whole grains, fruits, vegetables, protein, and fats keep you full and offer many health benefits.
