Why We Need Carbs
There is a lot of diet culture messaging out today that demonizes carbohydrates, and low-carb diets seem to be all the rage. However, carbohydrates provide our body with valuable energy and are a crucial part of a well-balanced diet. They’re equally important as proteins and fats, and they serve several key functions in our bodies. Not to mention, they’re super tasty. A meal just isn’t complete without carbs!
What are carbohydrates?
To start with the basics, there are 3 macronutrients: carbohydrates, protein, and fat. They’re called “macro” because we need them in large amounts, as opposed to micronutrients which are vitamin and minerals. Macronutrients are where we get calories (aka energy) to fuel our bodies.
Carbohydrates are made of sugar molecules. Carbs are classified by how many sugar molecules are combined. A single sugar molecule is called a monosaccharide. Glucose, fructose and galactose are monosaccharides. Two sugar molecules bonded together is a disaccharide. Sucrose, which is white sugar, and lactose, the sugar naturally found in dairy, are examples of disaccharides. Both mono- and disaccharides are often called simple sugars because of their simple structure. Polysaccharides are >2 sugar molecules chained together, and these are what’s known as complex carbohydrates, such as starches and fiber.
How does the body use carbs?
Carbohydrates are the most efficient source of energy for our bodies. Most of the carbs in the foods you eat are digested and broken down into glucose before entering the bloodstream. The glucose is then absorbed into the blood stream and into the cells. Once inside the cells, it’s used to produce a molecule called adenosine triphosphate (ATP), which the cells use to power metabolic tasks. You can think of ATP as the energy currency of our cells. Most cells in the body can produce ATP from several sources, including fats, but if you are consuming a mix of carbs, proteins, and fats, most of the cells in the body prefer to use carbs are their primary energy source.
What are the functions of carbs? Why do we need them?
Energy
The primary function of carbohydrates in the body is for energy. As mentioned above, they’re the most efficient way to fuel our cells. Our cells love carbs! In fact, the brain almost exclusively gets its energy from carbs.
Carbs also provide our bodies with stored energy. It’s important that our blood sugar stays within a normal range, and our bodies are able to store glucose and release it into the bloodstream as needed in between eating. The body stores glucose in the form of glycogen and can be found in the liver and muscle.
Muscle Preservation
We don’t just need protein to build and preserve muscle. In fact, carbs are a key player in building and maintaining muscle. When glucose is lacking (aka you don’t eat enough carbs), your body breaks down muscle and converts it to glucose for energy. Carbs also provide your muscles with energy to fuel your sport or workouts. The glycogen stored in your muscles is used exclusively to fuel muscle movement.
Digestive Health
Dietary fiber is a form of carbohydrate, but unlike other carbs it is not broken down in digestion. Instead, fiber passes through the digestive system and helps things keep moving along “regularly”, so to speak. Eating enough fiber can help keep your digestive tract healthy and has been associated with lower risk of digestive tract diseases, such as colon cancer. Dietary fiber as also been linked to heart health by helping to reduce cholesterol levels.
There are two types of fiber:
Soluble: draws water into the intestines, adds bulk to stool and makes bowel movements easier. Found in: oats, peas, beans, citrus fruits, carrots, barley, apples
Insoluble: adds bulk to the stool and can help alleviate constipation by moving things through the digestive tract more quickly. Found in: whole grains, nuts, vegetables, fruit skins
Sources of Carbs
There are many places that carbs can be found in foods. Complex carbs such as those from potatoes, whole grains, beans, lentils, and other plant foods are generally more nutrient dense and contain more fiber than simple carbs or refined grains. However, it’s important to remember that while they may be nutritionally different, they are all morally neutral. There is no such thing as a good or bad carb. They’re just carbs, and it’s just food. You are not good or bad for choosing one over the other. The best choice is the one that you enjoy and best fits your preferences, body’s needs, and lifestyle.
Here are just a few examples of carbohydrate-containing foods:
Bread (sandwich bread, bagel, pancake, English muffin, cornbread, tortilla)
Grains (barley, rice, quinoa, polenta, grits, bulgur, farro, oats)
Starchy veggies (corn, potato, sweet potato, winter squash)
Snack foods (crackers, popcorn, pretzels, chips)
Beans (black, garbanzo, kidney, chickpeas)
Fruits
Dairy products
Desserts (brownies, ice cream, cookies, cake, donuts)
Carbohydrates are a vital part of a balanced diet, and they’re just as necessary as proteins and fats. They give us energy, promote healthy digestion, fuel our muscles, and add pleasure and satisfaction at meals and snacks. You have full permission to eat and enjoy carbs are part of how you choose to eat. Now, let’s go have a snack!