|

Do You Really Need to Avoid Carbs to Be Healthy?

The simple answer is NO.

Not all carbohydrates are created equal. Learn how to leverage the types of carbs you eat to work in your favor. Consuming the right types and amounts of carbs can:

  • Improve energy
  • Improve sleep
  • Manage weight
  • Prevent or reverse disease like prediabetes, diabetes, PCOS, heart disease, etc.

Read on to learn about different types of carbs, how they affect your blood sugar, energy, sleep, and overall wellness. Focusing on the quality of carbohydrates you consume will make the biggest difference in your overall health. 

What Are Carbohydrates and Why Are They Important?

Carbs, or carbohydrates, are one of the basic macronutrients that we need for energy. Carbs are broken down during digestion into glucose. Glucose is the primary fuel used by the brain and body for energy.

Carbohydrates provide energy needed for the brain, muscles, organs, and cells to perform important processes and activities.

It’s important that you consume the right types and amounts of carbs so your body can function efficiently and effectively. This in turn can actually IMPROVE your health outcomes.

As a functional medicine dietitian, one of the biggest misconceptions I see in my practice is that we need to avoid carbs to be healthy. What we really need to do is focus on quality.

When we eat higher quality carbohydrates: we get full faster, eat less overall, and improve our intake of fiber (which in itself can dramatically improve health outcomes!)

📚 Related: Energy Drinks – Are some Better than others?

At a basic level, carbs can be classified into 2 categories:

Simple Carbohydrates

Simple Carbs Include:

  • Refined grains like white bread, white flour, and white rice.
  • Added sugars like raw sugar, brown sugar, corn syrup, high fructose corn syrup, glucose, fructose, sucrose, (found in white bread, cookies, candy, sodas, desserts).

I recommend limiting processed foods in general, but particularly ones with high amounts of added sugar. Check foods like lunch meats, sauces, and dressings which may contain added sugars.

Nutrition facts labels now identify added sugars in packaged foods making it easier to see the amounts in a specific serving size.

carbs nutrition facts labels

When it comes to ADDED sugar, limit daily intake to no more than 36 grams (9 teaspoons) for men and 24 grams (6 teaspoons) for women.

These types of carbs are broken down quickly, and the glucose from these foods causes a more rapid rise in blood sugar.  This spike in energy is typically short-lived. This is why you might experience a “sugar high,” and then feel tired or have a “sugar crash” after eating these foods. They tend to be higher in calories but have fewer vitamins and minerals, and can lead to overall weight gain. 

Fruits and milk contain simple carbohydrates that are naturally occurring.

My take on milk consumption: if you drink dairy milk, focus on a high-quality options void of hormones or antibiotics. If you have an intolerance or allergy, avoid it. If you need to avoid it, there are plenty of ways to get similar nutrients from other sources. For example, almonds, greens, and beans can provide calcium without consuming dairy.

And, eat fruit. I’m a big fan of fruit and recommend you enjoy at least a couple servings a day. Fruits have naturally occurring simple sugars, but they also contain other nutritional benefits like vitamins, minerals, and fiber that we need for overall health.

Fruit consumption is not the reason anyone has any disease, including diabetes, obesity or heart disease.

Enjoy fruit.

Enjoy fruit

Complex Carbohydrates

Examples of complex carbohydrates include:

  • Vegetables
  • Potatoes
  • Beans, peas, lentils
  • Whole grains (100% whole wheat, oats, quinoa, corn, etc.). 
  • Whole fruits (yes these have simple carbs too, but also contain complex carbs)

Complex carbohydrates are packed with nutrients and contain both starch and fiber. They help slow digestion, prevent a rapid rise in blood sugar, and keep you feel fuller longer, which is important if you are trying to manage your weight or improve your eating habits. These foods are a major component of an everyday healthy eating pattern. 

An added benefit is that many complex carb foods contain other valuable nutrients, including antioxidants, vitamins and minerals (vitamin C, beta-carotene, lycopene, lutein, B vitamins)

How Many Carbohydrates Should I Include in My Everyday Eating?

This answer will vary based on your stature (height and weight) and your activity level. Here are a couple general guidelines:

The USDA Dietary Guidelines for Americans 2020-2025 suggests the following daily intakes for the average adult aged 19 or older:

  • 1.5 to 3.5 cups of vegetables
  • 1.5 to 2.5 cups of fruit
  • 5 to 10 ounces of grains (at least 50% of this should be whole grains)

I recommend focusing on high-quality carbohydrates that have plenty of fiber. For more on fiber, check out my fiber resource.

In general, aim to include 30-60 grams of carbohydrates PER MEAL and around 15-30 grams of carbohydrates PER SNACK.

To make it easy, I use what I call the “1 cup rule” with patients. Aim to include around 1 cup or less of whatever carbohydrate you choose in any meal. The ‘1 cup rule’ helps you stay around or under 45 grams of carbs in one setting. But, it also gives a little extra wiggle room to add more if you need (i.e. if you are more active and need up to 60 grams per meal). *For endurance athletes or those working out longer than 60 minutes, your carbohydrate intake will need to be higher.

Examples of food combos containing 45 Grams of Carbs or Less:

  • 1/2 cup of beans + 1/2 cup of rice
  • 1/3 cup quinoa + 1 apple
  • 2 pieces of toast + 1/2 cup fruit
  • 1 piece of toast + 1 banana
  • 2 six-inch tortillas + 1/3 cup rice
  • 1 six-inch tortilla + 1/3 cup rice + 1/2 cup beans
  • 1 cup of unsweetened oatmeal + 1/2 banana

Examples of What a Serving of 15 Grams of Carbohydrates Looks Like (Approximately):

  • 1 slice bread (1 ounce)
  • 1 tortilla (6-inch size)
  • 1⁄4 large bagel (1 ounce)
  • 2 taco shells (5-inch size)
  • 1⁄2 hamburger or hot dog bun (3⁄4 ounce)
  • 3⁄4 cup ready-to-eat unsweetened cereal
  • 1⁄2 cup cooked cereal
  • 1 cup broth-based soup
  • 4 to 6 small crackers
  • 1/3 cup pasta or rice (cooked)
  • 1⁄2 cup beans, peas, corn, sweet potatoes, winter squash, or mashed or boiled potatoes (cooked)
  • 1⁄4 large baked potato (3 ounces)
  • 3⁄4 ounce pretzels, potato chips, or tortilla chips
  • 3 cups popcorn (popped)
  • 1 small fresh fruit (3⁄4 to 1 cup) – pear, apple
  • 1⁄2 cup canned or frozen fruit
  • 2 tablespoons dried fruit (blueberries, cherries, cranberries, mixed fruit, raisins)
  • 17 small grapes (3 ounces)
  • 1 cup melon, berries
  • 1⁄2 cup unsweetened fruit juice
  • 1 cup watermelon (~10 grams carb)
  • 1 cup pineapple (~20 grams carb)

The majority of your daily carbohydrates should be nutrient-dense vegetables, legumes like beans and peas, 100% whole grains, and whole fruits.

It is perfectly ok to include the occasional processed or refined sugars now and again. Aim to make this the exception rather than the rule to help you achieve and maintain better overall health. Remember, carbs are not the enemy. Enjoy the right types and amounts to fit your needs and you will see an improvement in your energy, mood, sleep, weight, and overall health.

Natalie Olsen, MS, RDN, LD, ACSM-EP

Similar Posts