I have a lot of folks come to me looking for support in recreating a positive and health-supportive relationship with food. While I love this work deeply, I find it challenging to undo the programming that the food industry and diet culture has so vehemently ingrained in so many. By way of marketing, commercialization, social media influencing, and imbalanced and unfounded nutritional information sharing, many of the general public are confused by nutritional teachings and have developed deep feelings of guilt, shame, and fear around food. Understandably.
The condemnation of the carbohydrate is one of these teachings.
Many nutritional educators, like myself, were cringing during the ketogenic craze. Watching folks play around with eliminating an entire macronutrient while over-consuming animal proteins, glorifying carcinogenic meats like bacon, and forcing their body to maintain a fuel burning system that is designed for specific and targeted use, was hard to witness. Don’t get me wrong, I get it, humans are incredibly curious, always looking for new ways to up our game, and are so often easily influenced. So, never comes as a surprise when the new health/diet craze hits mainstream media. But, as I’ll often tell my clients, hopping onto the latest diet trend, EVEN when it has glorified health claims, is usually not sustainable long term and will, more often than not, result in more yo-yo weight cycling, increased confusion around metabolic rhythm and nutrition, and will almost always lead to feelings of discouragement, defeat, and new food fears.
By the time my clients usually find me, they are fed up with feeling food guilt and shame and fear and confusion and are looking for a long-term plan that can support them in feeling IN BALANCE, healthy, strong, and like they can enjoy food again uninhibited.
If you don’t already know this about me, I’m incredibly passionate about helping people get away from the programming of food industry and diet culture. Having had my own long and twisted journey with Eating Disorders, I really want to be able to help others view food, food choice, food rhythm, eating, and nutritional understanding with clarity and in a way that makes sense to them. AND I deeply want to help others experience the joys of food, without feeling shame or guilt or fear.
So, let’s clarify a few things about CARBOHYDRATES.
Issues Associated with Decreased Carbohydrate
Intake in the Diet
The main issue with removing an entire macronutrient from the diet is that it creates imbalance. While it may be sustainable in the short term, it is not sustainable long term because the body relies on ALL 3 MACRONUTRIENTS for overall health, organ function, energy maintenance and metabolism, cellular health and regeneration, and all other bodily processes, in one way or another. So once the body is imbalanced enough, we will begin to see symptoms of this imbalance appear: cravings, moodiness, energy dips & crashes, difficulty focusing and concentrating, hair loss, skin issues, and long term, we may also see the development of disease.
Why ALL Carbohydrates are not BAD: Firstly, the carbohydrate itself is not the problem. The KINDS of carbohydrates, their QUALITY, and their QUANTITY, are what have given them a bad reputation. Folks have been abusing carbs for years through overconsumption of REFINED carbohydrates and modified, non-nutritive food consumption (bread, chips, french fries, fast food, junk foods, baked goods, refined sugar sweets, crackers, etc. etc.). So, yes, when we remove these non-nutritive sources of carbs from the diet, folks tend to feel better and lose weight because we're taking the junk out. BUT real, good quality carbohydrates are actually highly nutrient packed and necessary for the body.
Why the Body Needs Carbohydrates:
Carbohydrates are the body's preferred (and most efficient) energy source
Carbohydrates have a protein-sparing effect meaning that if you have adequate carbohydrates in your diet it protects your muscles from being broken down and used as energy.
Most carbohydrates are high in fibre which promotes gut microbiome diversity, gut health and good digestion. Resistant starches (prebiotics) feed our gut bacteria
Carbohydrate intake is directly linked to improving your mood as it is needed to make serotonin (a.k.a. the happy hormone)
Serotonin is a precursor to melatonin which is the main hormone involved in sleep
Having regular carbohydrates throughout the day helps to stabilize blood sugar levels and regulate appetite
Carbohydrates are extremely versatile to cook with
Some carbohydrates, like whole grains contain up to 26 different nutrients!
Not eating enough carbohydrates can negatively impact our concentration, memory and performance
Health Symptoms Associated with lack of Carbohydrates in the Diet: bad breath, headaches, cramping, constipation, hunger, digestive issues, lack of focus, moodiness, fatigue, symptoms of hypoglycemia, cravings for sugar
Why Choosing Good QUALITY Carbohydrates Matters: Consumption of refined and processed carbohydrates are associated with ALL health issues: digestive imbalance, immune function, cardiovascular disease, high blood pressure, obesity, diabetes, ADHD, autism, mental health imbalances, metabolic disorders, cancers, the list goes on and on. Any food that has been ALTERED in any way from its original state (think apple juice vs a whole apple) is likely to cause heightened glucose levels and contribute to blood sugar imbalances. This persistent impact on glucose in the body is why we have run into so many health issues associated with the carbohydrate.
REAL, unprocessed or modified carbohydrates do NOT have this effect on the body’s glucose regulation system. Sure, some foods are higher in sugars than others, and it’s important to be mindful of this, but these real foods are not to blame for the severe and disproportionate dietary imbalances so present in our modern world.Why the Body Needs Fruit:
Antioxidant content will protect against degenerative diseases and cancer
Cardiovascular health
Digestive health
Metabolic balance and healthy weight
Supports memory and brain function
Protects against diabetes
Supports healthy bones and teeth
Health Benefits of Whole Grains:
They contain important fiber supportive of digestive health
High in B vitamins, Vitamins A & E, and vital Minerals: Magnesium, Phosphorus, Selenium, Iron, Copper, Thiamine
Very beneficial for cholesterol levels: can help lower problematic cholesterol and increase beneficial cholesterol
High in antioxidants: phytic acid, lignans, ferulic acid, sulfur compounds
Contain important plant compounds: polyphenols, stanols, & sterols
Can lower insulin levels and blood pressure
Can help prevent degenerative diseases: cardiovascular, certain cancers, type 2 diabetes, and may prevent strokes
May help maintain healthy weight by providing necessary nutrients and fibers
Health Benefits of Starches:
High fiber content - supportive of digestive health
Important source of energy for cellular function, energy, metabolism, brain & organ health
Help support satiety, supporting healthy weight
Beneficial source of nutrients
Your Top Priorities for Healthy Carbohydrate Consumption
QUALITY: As previously mentioned, one of your top priorities for supporting healthy carb intake is to limit your carbohydrate consumption to WHOLE FOODS. Prioritize whole grains, starchy vegetables, whole fruits, nuts, sees, legumes, and avoid processed carbohydrates as much as possible. Hey, I’m all for flexibility though, so DO go ahead and eat those chips or your favourite chocolate cake/donut/bakery goodie, but not often, in modest quantities, and consume mindfully.
QUANTITY: How much carbohydrates you have in the diet is just as important as how much you consume of any other macronutrient. It’s all about finding a good balance that works well for YOU. Some folks do better with a higher carbohydrate diet and others, with a lower carb diet. Don’t worry about what others are doing and be cautious around online nutritional information. Instead, tune in to YOUR body’s natural metabolic rhythm, eat the foods that feel good in your body and give you a good amount of energy, and be mindful of HOW MUCH volume you are consuming of any one food. An entire plate of mashed potatoes will certainly spike your glucose levels, but if you consume a 1/2 cup alongside some beautiful veggies and protein, you will surely maintain great blood sugar balance and feel satiated and satisfied!
MACRONUTRIENT BALANCE: It’s important to consider what a good overall macronutrient balance looks like for YOU. Too much of any one macronutrient will be problematic, just as too little will also be. Aim to consume all 3 macronutrients at each meal and with every snack. Evaluate how you feel - if you are still hungry, satiated, or if you feel overfull. Adjust your volumes and ratios of macronutrients as needed. Proceed mindfully with your meals, eat slow, eat with presence, and check in with your body continuously so that you can make adjustments and FEEL GOOD with your food choice and food consumption LONG TERM!
Remember This: The Carbohydrate Itself is not the issue. The detrimental effects of carbs has come from food industrialization, modification, and the diet culture. Let’s get clear on basic nutrition, what makes sense for YOUR body specifically, and find a better overall balance without food guilt!
I hope you have found some inspiration here!
As always, if you need further support to help reach a balanced and thriving relationship with food, please connect with me to find out how we can work together!