In the ever-evolving landscape of nutritional science, carb intake stands as one of the most debated topics. Carbs, similarly to fats, often find themselves at the center of discussions concerning weight gain, heart disease, and various health issues.
Junk foods, often synonymous with excesses and health concerns, tend to be high in carbs, particularly the refined variety. This association has fueled the belief that all carbs are created equal in their potential harm.
However, it’s crucial to distinguish between refined carbs and their healthier counterparts found in whole foods. The world’s healthiest foods, brimming with essential nutrients, are, in fact, rich in carbs. This nuance challenges the overarching notion that all carbs are detrimental to our well-being.
In response to carb-centric health concerns, low-carb diets have emerged as a potential solution. Particularly lauded for their benefits in weight loss, diabetes management, and addressing various health conditions, these diets advocate for a reduction in overall carb intake.
It’s essential to recognize the dual nature of carbs – the potential harm of excessive refined carb consumption and the benefits of embracing whole-food sources. Striking a balance between these contrasting aspects is key to understanding the role of carbs in our diets.
Let’s see 9 reasons why you shouldn’t avoid healthy carbs!
- Gluten intolerance is not that common
Not many people experience gluten intolerance, which is a reaction to a protein found in wheat, barley, and rye. When you cut carbs from your diet, you naturally eliminate gluten.
A gluten-free diet is necessary for those with celiac disease or certain autoimmune conditions. It can also help people with non-celiac gluten sensitivity or wheat intolerance.
However, studies show that only a small number of people who think they’re gluten-sensitive truly have this issue. In one study, out of 59 participants who believed they were gluten-sensitive, only 3 reacted to gluten.
Newer research suggests that what’s commonly thought of as non-celiac gluten sensitivity might not be a sensitivity to gluten at all. It seems to be a sensitivity to fructan, a type of soluble fiber or FODMAPs found in wheat.
FODMAPs, like fructans, can cause digestive issues such as gas, diarrhea, and stomach pain, especially in people with irritable bowel syndrome (IBS). If you’re sensitive to FODMAPs, it’s helpful to identify and avoid only the specific foods that trigger your symptoms.
- Carbs don’t make you gain weight
Once upon a time, scientists hypothesized that carbs were the main culprit behind obesity, surpassing even fats and proteins in risk. The carbohydrate-insulin model of obesity suggested that carbs, by elevating insulin levels, triggered the storage of calories as fat.
However, the narrative isn’t that simple. Excessive intake of any calorie-providing nutrient, be it fat, carbs, or protein, can contribute to weight gain. Surprisingly, there’s a lack of compelling evidence supporting the notion that high-carb diets are especially fattening.
Enter the realm of healthy low-carb diets, a beacon of hope for weight loss enthusiasts. While the effectiveness of these diets is undeniable, at least in the short term, the reasons behind their success are more nuanced than simply slashing carb intake.
Scientists attribute the effectiveness of low-carb diets to the elimination of refined carbs, such as added sugars. The focus shifts towards embracing healthy, high-fiber carb sources, accompanied by a balanced intake of protein and fat. It’s not just about reducing carbs; it’s about choosing the right kind.
In the vast sea of nutritional studies, one notable 12-month exploration aimed to compare the effectiveness of a healthy low-carb diet with its low-fat counterpart. The study found no significant differences in weight loss between the two groups.
The emphasis shifts from simply counting carbs to analyzing the nutritional profile of the carbs consumed. It’s not about completely dismissing carbs but about choosing wisely.
- Fiber is a very important carbohydrate
Fiber, which is a type of carbohydrate, plays a crucial role in maintaining optimal health. While nutrition is often complex, there’s a consensus among experts that including fiber in your diet is beneficial.
Most dietary fiber comes from carbohydrates. Among its types, soluble fiber stands out for its positive impact on weight management and heart health.
One key benefit of fiber is that it slows down the digestion and absorption of nutrients in the body. This, in turn, contributes to lowering body weight and promoting overall better health.
- Legumes can be considered a superfood
Legumes, comprising beans, peas, chickpeas, lentils, and peanuts, stand out as a superfood when considering their nutrient-to-cost ratio.
While their high carbohydrate content might lead to their exclusion from low-carb diets and strict paleo regimens, legumes boast nutritional uniqueness.
These plant seeds are rich sources of both protein and fiber, a nutritional combination not found in many foods. Additionally, legumes pack a punch with high levels of vitamins and minerals. What makes them even more exceptional is that, calorie for calorie, they rank among the most nutrient-dense foods available.
- Carbs were a part of the diet of early humans
In the past, when humans learned to cook, it changed everything. Cooking not only made meat tastier but also allowed our ancestors to enjoy foods rich in carbs like roots, legumes, and grains.
These cooked carbs were not only delicious but also packed with more nutrients, making them a smart choice for hungry hunter-gatherers.
Recent evidence shows that early humans evolved to digest carbs better. They developed extra copies of the amylase gene, which helps in digesting starchy carbs. This happened way before farming started. Now, people can have up to 18 copies of this gene, showing how our bodies adapted to digest carbs efficiently.
Besides, our bodies rely on carbs, specifically glucose, for energy. Even our brains, which can adapt to using fat for energy, still use about 20% of energy produced from carbs.
In simple terms, early humans not only cooked meat but also enjoyed a variety of carbs. This has influenced our biology, making us well-suited to digest and benefit from carbs, a tradition that goes way back in our history.
- Consuming carbs does not lead to brain damage
Dismissing the notion that carbs lead to brain damage, it’s important to clarify that claims about harmful brain inflammation due to carbs lack scientific support.
When considering grains, it’s crucial to differentiate between refined and whole grains. Whole grains, unlike their refined counterparts, are rich in magnesium and fiber, both linked to lower levels of inflammation.
The extensively studied Mediterranean diet, abundant in whole grains, demonstrates a strong association with slower age-related mental decline and a reduced risk of Alzheimer’s disease.
Conversely, a cautionary note is sounded against a high intake of refined carbs and added sugars. These components, when part of an unhealthy lifestyle, can compromise overall health, adversely affecting the body as a whole.
- Carbs feed your gut bacteria with energy
Gut bacteria play a crucial role in your health, impacting various lifestyle-related conditions. Maintaining a balance between beneficial and harmful gut bacteria is essential.
Beneficial gut bacteria require carbs for energy, and to support their growth, soluble fiber becomes a vital nutrient. Foods rich in soluble fiber, such as legumes and oats, are excellent sources of the carbs needed to fuel these beneficial bacteria.
- Carbs do not negatively affect exercise performance
Cutting carbs doesn’t necessarily enhance exercise performance, debunking the myth that a low-carb diet surpasses a conventional high-carb diet for athletes.
A study involving cyclists, even though somewhat dated, provided valuable insights. Participants followed either a low-carb or high-carb diet leading up to a 62-mile trial with intermittent sprints. Both groups had similar race times, but the high-carb group consistently outperformed the low-carb group in sprint output.
While it’s essential to acknowledge that a single study has limitations, the collective evidence strongly supports these findings. Whether in cardio endurance activities like cycling or in weight training and bodybuilding for muscular strength and endurance, high-quality studies don’t indicate that cutting carbs leads to superior performance.
For individuals exercising for general fitness, adopting a low-carb diet likely won’t harm performance, but it’s unlikely to provide a notable improvement either.
- Populations that live longer consume lots of carbs
The world’s longest-lived populations, known as the Blue Zones, offer valuable insights into unique eating patterns that contribute to their longevity.
Take, for example, the island of Okinawa in Japan, renowned for having the highest number of centenarians globally. Their diet, predominantly comprised of carb-rich sweet potatoes, green vegetables, and legumes, is notable. Historically, a significant 69% of their calorie intake came from sweet potatoes alone before 1950.
You can read more about the impact of consuming sweet potatoes on your weight.
Another longevity hotspot is the Greek island of Ikaria, where nearly 1 in every 3 individuals reaches the age of 90. Their diet, emphasizing legumes, potatoes, and bread, aligns with the dietary patterns seen in other Blue Zone regions.
These shared dietary traits across various Blue Zones suggest that carbs, when consumed in the context of whole foods like sweet potatoes, vegetables, legumes, and bread, are not problematic for these long-living populations.
Key takeaways
In considering our diet, it’s crucial to view foods holistically rather than just focusing on their individual nutrients, particularly when it comes to carbs.
Notably, highly processed foods lack nutritional value and contribute significantly to excess calories, making them unhealthy choices in today’s diet.
While low-carb diets can be effective for weight loss and managing diabetes, it’s important to recognize that carbs alone aren’t the root cause of weight gain or disease. The overall state of public health is influenced by various factors, not just carb consumption.
Context matters, and individual responses to carbs vary. Some people thrive with fewer carbs, while others maintain good health with a diet rich in nutritious carb sources.
In summary, whole-carb foods can be part of a healthy diet and don’t need to be strictly avoided. It’s about embracing a balanced approach and understanding that the quality of the overall diet matters more than singling out specific nutrients.