Are All Carbs Bad?
By Sarah Heckler, MS, RDN/LDN, CISSN
To simply answer the question… NO, not all carbohydrates are bad.
However, there are some carbs that are going to be better choices and more beneficial to overall health and wellness, as well as performance.
What is a carbohydrate?
Let’s take a few steps back and ask…what is a carbohydrate?
Carbohydrates are made up of carbon, oxygen and hydrogen and are the body’s main source of fuel. All carbohydrates are broken down into sugar, in the form of glucose, which is then used by our brains for energy. So we actually need carbohydrates to help our brains function properly.
What foods have carbohydrates?
When most people think of carbohydrates they think of things like breads, pastas, and junk foods however, there are a variety of other carbohydrates. Grains, starches, added sugars, beans, fruits and vegetables are all forms of carbohydrates.
Some carbs ARE better than others
Things like refined grains (white breads, white rice, white pasta), added sugars (soda, sports drinks) and processed “junk” foods (chips, pretzels) are sources of carbohydrates. According to national survey research on nutrition, processed foods are a significant contributor of calories (over 1200 per day!), sodium and added sugar. They also provide minimal added benefits, such as vitamins, minerals, phytonutrients, or fiber. In fact, since processing removes much of the vitamins, minerals and fiber, food companies are often mandated by the government to “enrich” those foods by replacing the nutrients lost with synthetic versions.
Better types of carbohydrates include fruits and vegetables, or as we like to say “COLORFUEL.” This includes real, whole foods like sweet potatoes, spinach, berries and apples. Fruits and vegetables also provide vitamins, minerals, water, antioxidants and fiber, which are beneficial for overall health and wellness. Plus, antioxidants (especially those naturally occurring in food) aid in exercise recovery by combating the harmful effects of free radicals that are produced during exercise.
Your carb needs
The Institute of Medicine (IOM) suggests that individuals get anywhere from 45-65% of their total energy requirements from carbohydrates. Interestingly, there is new research suggesting that lower carb (around 5-10% carb), higher fat diets such as the ketogenic diet might be beneficial for weight loss and even performance.
Your specific carbohydrate requirement is going to depend on a couple different factors including:
- health and fitness goals
- medical conditions and/or medications
- your training cycle or exercise regimen
Carbohydrate Key Points:
- Carbs=fuel
- Not ALL carbs are bad
- Choose colorful carbs first
- Everyone’s carb needs vary
Check out more information on carbohydrates here.
Watch our HOT Minute YouTube Video on this topic:
