Carbs are NOT the Enemy
February 13, 2023
Author: Lily Lev
Editor: Lynn Sabieddine
When you leaf through most magazines or scroll through your social media feed, you’ll most likely see influencers promoting a new low-carb diet. Despite these promotions, carbohydrates are our body's main energy source and, along with protein and fat, are a key macronutrient. Carbs are essential in providing energy and controlling blood glucose and insulin metabolism (Holesh et al., 2022). It is recommended that carbs make up 45-65% of daily energy intake, but this varies substantially based on activity level, age, and most importantly, what makes you feel your best (Manore 2005)!
There are two types of carbs: Simple carbohydrates and Complex carbohydrates (broken up into starches and fiber, respectively). It’s important to eat a range of carb-containing foods to maximize their different benefits.
Simple carbohydrates
Simple carbs provide easy and quick energy. These are perfect for pre- and post-workout snacks, or when you need some extra energy to get through a studying session.
Examples: cereal, peanut butter on toast, pretzels, dried fruit
Complex carbohydrates
Complex carbs have a more complex structure: they take longer to digest and deliver energy to your body over a longer period of time. They tend to keep you full for longer, and are staples in building filling meals and snacks.
Examples: apples, bananas, lentils, spinach, whole grains
Starches
Starch is a complex carb, mostly derived from plant foods. They provide long-term energy and a variety of vitamins, minerals, and other micronutrients.
Examples: chickpeas, pasta, wheat
Fiber
Fiber is a non-digestible complex carb that feeds the good bacteria in your gut.
They also help regulate bowel movement, and can assist in lowering blood cholesterol.
Examples: oats, seeds, vegetables, brown rice
So next time that you come across a post or article dissuading you from having a sandwich or slice of cake, remember that carbs are essential for a healthy diet and an energetic, balanced life!
Holesh, J. E., Aslam, S., & Martin, A. (2022). Physiology, Carbohydrates. In StatPearls. StatPearls Publishing. https://pubmed.ncbi.nlm.nih.gov/29083823/
Manore M. M. (2005). Exercise and the Institute of Medicine recommendations for nutrition. Current sports medicine reports. https://doi.org/10.1097/01.csmr.0000306206.72186.00
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