Food can be a sensitive subject for many, and especially the topic of carbs. It produces fear of weight gain for many. Carbohydrates have gotten a bad name for years but there are actually some really good benefits to including them in your diet. In this article, I will sort out the static around carbs especially highlighting the benefits of including them in your diet.
Carbohydrates are not an essential nutrient since your body can produce glucose from protein, but they do offer some important benefits for our bodies. A bio-individual amount of good-quality carbohydrates can be very nourishing when eaten in a balanced way.
What Are Whole Food Carbohydrates?
When I’m talking about whole food carbohydrates, I’m not talking about danishes, bagels, and cereal for example, but about foods in their whole, natural form. The carbohydrates found in processed and fast foods are refined and offer little to no food value. Instead, we’re focusing on foods in their natural, unadulterated form—fruits, vegetables, raw dairy, nuts, grains, seeds, and legumes (properly soaked and cooked).
Breaking Down the Types
Carbohydrates are a form of macronutrient (the other two are protein and fat) that are naturally occurring and often times plant-based. They are broken down into categories of simple and complex carbohydrates.
A simple sugar (or monosaccharide) is broken down easily in the body, easily digested, and gives a quick supply of energy. The sugar found in honey, maple syrup, cane sugar, dairy, fruit, and certain vegetables are examples.
A complex carbohydrate (or polysaccharide) is a long chain of simple sugars connected together. They are higher in fiber and break down more slowly, as well as supply a longer amount of energy. Legumes, grains, and starchy vegetables all fit into this category.
Drawbacks to High Carbohydrate Diet
While there are many benefits to consuming whole-food carbs, there are drawbacks to a high-carbohydrate diet, even the whole food-based ones. It’s about balance, as it is with any nutrient. Research points out that a high intake of refined carbohydrates, grains, and processed junk food can promote weight gain, reduce microbial diversity in the gut microbiome, and increase the risk for diabetes type 2.1
When it Comes to Digestion of Certain Carbs
Some veggies can be difficult to digest, such as cruciferous veggies, ie cabbage, broccoli, Brussels sprouts, and cauliflower. They contain an indigestible fiber called raffinose, known to cause gas and bloating. If your gut is sensitive, you may need to avoid them for a time, or at least make sure they are cooked well.
Grains, nuts, seeds, and legumes are also difficult to digest for some. Soaking grains and legumes in warm water overnight with some added lemon juice or apple cider vinegar can help neutralize the anti-nutrients that they contain, as well as make them easier to digest. To soak nuts, cover with water, add a tablespoon of sea salt and leave overnight. Drain, rinse, and then use as intended.
How Low-Carb Diets Can Be Detrimental
While low-carb diets from whole foods work well for some, it’s important to be aware of the possible drawbacks. Restricting carbohydrates can slow down the function of the thyroid and affect hormone conversion. Also, when carb intake gets really low, it starves the beneficial flora in the gut from fermentable fibers that make gut and immune health flourish.
The Bright Side of Including Whole Food Carbohydrates In Your Diet
- Supports healthy hormones
- Full of vitamins, minerals, and fiber
- Provides energy for your body
- Feeds the beneficial bacteria in the gut microbiome
- Helps boost the production of butyrate, an important fatty acid. Butyrate serves as the primary fuel for colon cells and helps with the prevention of colon cancer.2
Always Listen to Your Body
Keep in mind that one size doesn’t fit all when it comes to nutrition. Low-carb diets work for some, and that’s great if it aligns with your body’s needs. However, for many, carbohydrates, when combined with proteins and healthy fats, can be a beneficial and nourishing part of a balanced diet. Listen to your body and find what works for you.
To sum it up, this article isn’t about telling you what you should or shouldn’t eat. Instead, it’s a call to challenge the narrative that all carbs are “bad.” By choosing whole, nutrient-rich foods and being mindful of individual needs, you can have a healthy relationship with carbs—one that supports your gut and overall vitality.
References:
- Ma X, Nan F, Liang H, Shu P, Fan X, Song X, Hou Y, Zhang D. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022 Aug 31;13:988481. doi: 10.3389/fimmu.2022.988481.
- Geng HW, Yin FY, Zhang ZF, Gong X, Yang Y. Butyrate Suppresses Glucose Metabolism of Colorectal Cancer Cells via GPR109a-AKT Signaling Pathway and Enhances Chemotherapy. Front Mol Biosci. 2021 Mar 29;8:634874. doi: 10.3389/fmolb.2021.634874.
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