The Debate on Carbohydrates

It seems as if every time we tune in to Facebook, Instagram, and the nutrition featured part on the Today show, we hear something new about carbohydrates (carbs). All of this information can have people thinking…”How many carbs should I eat?” “Are carbs bad?” “Do carbs make me fat?” “What is a carb?”

Getting different information from many different areas can be confusing. Here is a little bit of information that can help answer some questions you may have about carbs.

So, let’s start off with ‘what are carbs?’

The body uses carbs, fats, and proteins for energy, but carbs are our body’s #1 choice for energy. Carbs can be broken down into two groups: simple and complex carbs.

Simple carbs break down fast in the body and consist of white breads, pastries, candies, and cereals. We think of these more as our “sugars.” When eating this kind of carb, our blood sugar rises quickly and gives us “quick energy.” Simple carbs are usually the reason for causing a “sugar rush” when they are eaten in bigger sizes. These can be a great go-to source of energy before activities such as hiking, swimming, or biking. A lot of times they are called the “bad carbs.” This is because if the energy from the carb is not used right away, overtime it can be stored as fat and cause weight gain.

Complex carbs take a longer amount of time to break down in the body and include a lot of foods such as oatmeal, whole grain pasta, beans, and sweet potatoes. Fiber is one of the big parts that make up complex carbs. Fiber can help with easy digestion, reduce cholesterol, and keep you fuller for a longer period of time. These are usually called the “good carbs” because of the good vitamins and minerals they have as well as “steady state” energy.

Now let’s dig a little deeper into how many carbs we need.

Think of your body like a car. A car needs gas in order to get from point A to point B. When the car is running low on fuel, it does not work like it should; and the longer the car goes, the more fuel it needs. There are also different types and sizes of cars that use their gas at different rates.

Our bodies are very similar. We need carbs as our main fuel source for daily activities, but the amount of carbs differs from person to person. The more active a person is, the more servings of carbs they will need. Someone who is not very active in their typical day, will not require as many servings of carbs.

Here are some typical servings of carbs:

Carbs are not “good,” nor “bad.” The amount and type of carbs we eat help decide the fate of the carbohydrate. Each person is different and the amount of carbs they need will also be different. There is no need to fear carbs. They hold many key nutrients that help with everyday life!