The Truth About Carbs

Carbohydrates, also known as “carbs”, have an important role for the body and diet. They are the body’s main energy source because they are the easiest macronutrient to break down that provides fuel in the form of glucose (sugar). The body then burns this sugar in the bloodstream as a source of energy for the body. Carbs can have a negative stigma because of the high calories that can be associated with them and the impact they have on blood sugar levels. Carbohydrates are divided into two categories: Simple Carbohydrates and Complex Carbohydrates. In other words, bad carbs and good carbs. The difference between the two is the impact they have on the body and blood sugar.

Simple Carbohydrates spike the blood sugar levels quicker, which leads to quick energy but is followed by a rapid decline as well (crash). These are the unhealthier food sources that are consumed, like candy, chocolate, soda pop, sweets, and fruit juice. When the sugar that these carbs provide is not burned off, it is stored as fat cells. An overconsumption of simple carbohydrates and a lack of physical activity can lead to higher blood sugar levels and an increase in body fat. However, when simple carbohydrates are consumed for their short burst of energy, they can be a beneficial pre-workout food source. They provide the body with a short burst of energy without creating a heavy feeling in the stomach. The glucose they provide also protects the protein in the muscles so the body doesn’t burn it as an energy source. The body will burn the glucose from the carbohydrates instead. 

Complex carbohydrates are different because they have less of a spike and rapid decline on blood sugar levels. They regulate blood sugar levels so the body will have longer-lasting energy and avoid sharp declines (crash). These are the carbs that provide appetite satisfaction and suppress hunger cravings. They are also considered the “healthy” carbs.

Both Simple Carbohydrates and Complex Carbohydrates are on the Glycemic Index. The Glycemic Index determines where food sources are ranked based on the impact they have on the body's blood sugar levels and energy. The Glycemic Index is a great resource for anyone looking to substitute or cut out simple carbohydrates and replace them with complex carbs. Another benefit about substituting simple carbs with complex carbs is that they will make the individual feel less hungry, and the body will naturally reduce calorie consumption without causing a drastic change to a diet or meal plan because of food substitution instead of elimination. Carbs are imperative for optimal function in the body as they are its main energy source and protect the protein in muscles from being burned and used as energy. Food, timing, and consumption are important factors for a healthy and well-balanced meal plan. Understanding the proper time to consume Simple or Complex Carbohydrates during the day and how much is being consumed will help an individual reach their health goals. Another factor that can assist someone in reaching their goals is having a meal plan and discipline. Also, knowledge of the food sources being consumed and understanding the purpose and benefits of them can help someone with consistency. This can also apply to the drawbacks of a “LOW CARB” diet. Carbohydrates are your body’s main energy source, so when an individual decides to reduce them to avoid calories, it can lead to negative health complications like headaches, fatigue, and binge eating. There can be more negative side effects from reducing your carb intake than positive. This comes down to BALANCE. Finding the right diet or meal plan that provides the individual with proper carbohydrate intake and doesn’t lead to negative health side effects.
To learn more about pursuing and achieving health and fitness goals, please refer to our articles below:

Nutrition: https://dietfithealth.com/pages/nutrition-fundamentals

Different Diets: https://dietfithealth.com/pages/different-diets

Lifestyle & Sustainability: https://dietfithealth.com/pages/sustainability-and-a-well-balanced-lifestyle

Cooking: https://dietfithealth.com/pages/cooking-making-food-taste-good