“Carbs are bad for you.”
“Carbs make you fat.”
“I don’t eat carbs. I’m on a diet.”
How many of you have we heard these quotes? Unfortunately, probably a majority of you have heard these, no thanks to this diet culture that has taken over and been molded into our minds at a very young age. And they are not accurate.
CARBS ARE NOT BAD!
Let’s debunk this myth right here.
What are carbs?
Carbs, or carbohydrates, are one of the three essential macronutrients the body needs to live. That’s right, ESSENTIAL.
So, what do carbs do for the body?
- Provide energy as the body’s main fuel source. They break down into glucose and travel through the body with the use of insulin to provide the energy required to perform activities such as lifting weights, running, breathing, etc. Extra glucose is stored in muscles and the liver or converted to fat.
- Whole grains and fiber can help prevent some cardiovascular diseases. Fiber also lowers your risk of obesity and type 2 diabetes, as well as regulate gut health.
- Control your weight, believe it or not. Healthy carbs (fruits, veggies, whole grains) help you to feel fuller longer aiding in weight control.
So, let’s eat our carbs! A healthy diet includes carbohydrates and will not cause weight gain or obesity. However, keep in mind consuming too many carbs can lead to weight gain, just like too little carbs is unhealthy for the body for a sustained period of time.
Does that mean I can eat fast food or diets high in white breads and starches all the time?
Not at all. All things in moderation and always choose the healthier option when available.
What are healthy carbs?
- Fruits and vegetables without added sugar
- Whole grains (avoid refined grains)
- Low-fat dairy products without added sugar
- Legumes- beans, peas, and lentils
- Limit EXTRA sugar- some carbs have sugar naturally, such as fruits, and fruits are absolutely ok to eat. Fruits, veggies, and whole grains also provide extra nutrients such as vitamins and antioxidants. AVOID sugary drinks (sodas, fruit juices, etc.) because they have little to no nutritional value.
So, how many carbohydrates should I consume in my diet?
The Dietary Guidelines for Americans recommends 45-65% of your total daily calories should be the goal for carbohydrate consumption.
If you consume 1800 calories/day, carbohydrates would make up 810-1170 of those calories or 202-292g/day. If you consume 2200 calories/day, carbohydrates would make up 990-1430 of those calories or 247-357g/day.
If you are looking to gain muscle, aim for the higher range because your muscles will need the energy from the carbohydrates to grow. If you are looking to mainatain weight, aim for the middle range. And if you are looking to lose weight, aim for the lower range.
In the end, carbohydrates are GOOD for you.
They provide the energy your body needs to function. If you’re feeling tired, maybe you actually need more carbs in your diet to provide that energy the body needs to get through the day.
Make sure to choose healthy carbs over carbs with little to no nutritional value. And make sure you are eating enough carbs in your diet.
Eat mostly nutritionally dense foods, but provide for little guilty pleasures every once in a while. This is also why I track MACROs, allowing me to fit these indulgences into my daily carbohydrates and LIVE MY LIFE!
To read about tracking MACROs, check out my blog post about how to track MACROs. It provides good, basic information to get started with tracking and can help you reach your goals.
What are your favorite healthy carbs? And what are your guilty pleasure carbs? After all, what’s life without a little indulgence every once in a while? It’s all about balance.
Comment your answers below or be looking for a post on my IG and stories soon so I can hear everyone’s thoughts! I’ll also post this to my IG story and share my answers with you all! Bet you can’t guess!
Enjoy those carbs today beautiful people!