Carbohydrates, our body’s main energy source, have continually been demonized by diet culture, marketers and health professionals who promote weight loss, ultimately resulting in the restriction of our body’s main source of fuel. Vilifying an entire food group like this can be extremely damaging, and goes hand in hand with the rise of disordered eating and eating disorders in the past several years. When we restrict carbohydrates, we begin to notice decreased functioning, diminished concentration and focus, increased fatigue and irritability, limited physical performance, and increased feelings of guilt and shame with the consumption of carbs.
Let’s take a look at why carbohydrates are so important for energy production, the side effects of restricting carbohydrates, and ways to incorporate these amazing foods into your meal plan for your overall health and wellbeing.
What are carbohydrates?
Carbohydrates are one of the three main macronutrients required by the body in large quantities for optimal function and survival, alongside protein and fat. They are often deemed “unhealthy” by a society steeped in diet culture, however they are found in most foods and are necessary for all bodily processes and functioning. Essentially, carbohydrates are categorized into two different sugar types – simple and complex carbohydrates.
Simple carbohydrates are chemical structures made up of basic sugar compounds that are easily digested for instant energy. Examples include: refined grains like bread, white rice and regular pasta, table sugar and sweeteners, soft drinks, candy and baked goods.
Complex carbohydrates contain more “complex” sugar compounds, like fiber, that take longer to digest, absorb, and metabolize, leading to a slower energy release. Complex carbohydrates help us feel fuller longer and often contain more vitamins and minerals than are found in simple carbohydrates. Examples include: beans and lentils, whole grains (oatmeal, whole wheat pasta and bread, etc.), starchy vegetables (corn, potatoes) and fruit.
Once digested and broken down, all carbohydrates are converted into glucose. It’s important to know that our body isn’t able to determine whether glucose was derived from brown rice or a cookie – only our brain and thoughts discriminate against carbs. So, neither of these are “good” or “bad” or “better” than the other. Remember, even though complex carbohydrates are considered more nutritious, both simple and complex carbs are required daily for optimal energy and satisfaction with food. Only eating complex carbohydrates can lead to GI distress like increased feelings of fullness, bloating, and gas, due to high intake of fiber. Allowing yourself to have simple carbohydrates will provide your body and brain with the instant energy it needs, help maintain blood glucose levels, and lead to more peace and freedom in your relationship with food. Restricting any food or food group often leads to feelings of guilt and shame when that food is consumed, so incorporating all foods into your diet in moderation is the best way to avoid negative feelings associated with any specific food item.
The function of carbohydrates in the body
Carbohydrates provide essential functions in the body that no other food group or macronutrient can provide. Their main functions are energy production and energy storage, but they also play a role in building micronutrients, protein-sparing, and assisting in lipid metabolism.
Energy Production
When consumed and digested, carbohydrates are converted into glucose, which is used by all cells in your body. Many cells prefer glucose (simple carbohydrate) as a source of energy versus other compounds like proteins or fatty acids. Some cells, such as red blood cells, are actually only able to produce cellular energy from glucose. The brain is also highly sensitive to low blood glucose levels because it too only uses glucose to produce energy and function, unless it is under extreme starvation conditions. The brain uses 20% of the body’s energy each day – more than any other organ – and therefore, restricted intake of carbohydrates is directly linked to impaired cognitive function.
Energy Storage
Eating adequate amounts of carbohydrates is not only essential for fast energy, but it’s also imperative for our body to have enough “backup” storage of glucose for energy needed at rest, to perform activities of daily life, and bodily and cellular functioning, as well as energy for exercise and movement. If the body has enough energy to support its functions, any remaining glucose is stored as glycogen, the which is housed in the muscles and liver. A molecule of glycogen contains thousands of single glucose units, allowing for rapid breakdown of glucose when it is needed to make cellular energy. Carbohydrate energy storage is an incredible biological mechanism that allows us to survive and thrive in times of both homeostasis and starvation, and is why consuming adequate amounts of carbohydrates is essential for maintaining balance in our bodies and in our lives.
Side effects of restriction of carbohydrates
Starvation Ketosis
When carbohydrates are intentionally and unintentionally restricted and your body no longer has an ample supply of glucose, the body will create ketones from the metabolism of fatty acids in order to survive. These ketones make the blood acidic and can cause organ damage. The ketogenic diet has often been toted as a “miracle weight loss diet” – yes, you will likely lose weight, but this is due to putting your body into a dangerous starvation state, and can impart many more risks than benefits.
Hypoglycemia
Carbohydrate restriction can cause low blood sugar levels (hypoglycemia) associated with fatigue, headaches, decreased mental functioning, and shakiness. Prolonged hypoglycemia can lead to damage to practically every organ, particularly the heart, brain and blood vessels.
Risk for Health Complications
Restricted carbohydrate intake increases risk for health problems – research shows people on carbohydrate restricted diets have increased risk for heart attacks and cardiovascular issues, GI disturbances, increased risk of mood disorders, reduced athletic performance, and muscle cramps.
How to incorporate carbohydrates into your meal plan
The Institute of Medicine recommends 45 to 65% of total daily calories come from carbohydrates, making up the majority of your macronutrient intake. Here are some easy tips on how to incorporate these tasty foods into your diet:
Planning ahead – creating a flexible meal plan and grocery list will help you ensure adequate sources of carbohydrates are available at home that can be included in fun recipes. Keep a few go-tos in your home at all times, but also mix in new ones to keep things interesting!
Dairy foods – most, if not all, sources of dairy contain milk sugar, a tasty and appetizing source of carbohydrates that also contains important nutrients like calcium, potassium, and vitamin D. Examples of carbohydrate-containing dairy are cow’s milk, yogurt, ice cream, frozen yogurt, cream cheese, and sour cream.
Grains, pasta, and breads – all are excellent sources of carbohydrates and can be added in at all meals and snacks. For instance, try overnight oats for breakfast, a rice bowl for lunch, and whole grain pasta for dinner – there’s no wrong way to incorporate these carbs into your meal plan!
Fruits and vegetables – Many starchy vegetables (like corn and potatoes) and all fruit contain carbohydrates and can be a delicious and nutritious addition to meals and snacks. It’s recommended to plan to eat 3-6 cups of fruits and vegetables daily. Fruits and vegetables can be easily added to breakfast as a banana on peanut butter toast, starchy vegetables can be added to a burrito at lunch and as seasoned steamed vegetables at dinner.
It’s okay if you’ve struggled with your relationship with carbohydrates – it’s very common, as diet culture and restrictive eating habits are so pervasive in our society. It is very possible to reclaim this relationship so that you’re able to tap into your authentic self and live your best life! The dietitians at Karuna are here to support you on your food freedom journey by ensuring you have all the help and resources you need to reshape your relationship with food. Interested in working with a Karuna dietitian? Use this link to learn about our providers!
Interested to learn more about how one of our dietitians might support your health goals? Use this link to schedule an free Intake call to get your questions answered today!
