Why Carbs Are A Good Part Of Your Diet

As a dietitian, I see one big myth that’s often pushed by influencers that I have to debunk for my patients. This myth is the basis of many fads and unsustainable diet trends –– usually in the name of weight loss, which (as I have written before) is a contentious issue because the number on the scale is never a good indicator of your physical health. This big myth: Carbs are the enemy.

I’m here to tell you that is simply not true.

Carbs are part of a balanced diet, which includes this necessary nutrient as well as protein and fat. We need all of these things to function. Carbs are our main source of energy. They’re “metabolically ‘flexible’” and can be used in many situations, unlike protein and fat. After all, all of our tissues require some glucose -– which come from carbs. Even in terms of fat loss, you need carbs to be able to burn/use fat as energy too.

Including carbohydrates with meals along side protein, fat, and fiber helps maintain blood sugar levels in a “hilly” way (versus mountain top and valley way, where you see high spikes and extreme lows). We want blood sugar to rise and drop slowly over time because the goal is to have less variation and overall lower amounts (within normal limits) of glucose hanging out in the blood. So, not too high, not too low.

Carbs also help with hunger, fullness, satiety, appetite, and cravings. Of course, different food sources of carbohydrates can provide different sensations in terms of short- and long-term satiety. They can provide a light distention feeling of the stomach filling up and provide lasting energy via fiber. Or, carbs can help lower hunger via satiety during a meal faster than fat or protein. There’s a reason why our cravings often include carbs. Plus, this essential nutrient helps with mood, energy levels, stress, and sleep.

The main takeaway: don’t think about “how low you can go” with carbs. Instead, think to yourself, “What is the right amount for me and my body to support my overall health?” This includes fat loss, glucose regulation, or whatever the goal is.

So what carbs should you be reaching for? Well, the main source would be unrefined/whole grains, which provide fiber, B vitamins, iron, magnesium, and selenium. Carbs are also found in fruits, which also provide good fiber, potassium, vitamin C, folate, antioxidants, and more. Similarly, starchy vegetables and plant-based proteins (beans, peas, lentils) provide not only carbs but also fiber and a wide range of vitamins and minerals. Finally, dairy can be a good source of carbs that also gives your body calcium, vitamin D, and even some protein.

If you’re looking for a source on how carbohydrates affect our bodies, I recommend Human Metabolism: A Regulatory Perspective (4th Edition) by Keith N. Frayn.

And if you are in NY/NJ and looking for more common sense, holistic nutritional advice, I’d love to work with you! Book an appointment with me (I also provide free 15-minute consultations).