Another subject that’s been torn apart, like a crusty baguette 🥖
So are carbs the enemy? Or essential life fuel? As ever there’s truth (and a lot of untruth) on both sides.
👈On one side you have those who would like to lock all carbs up in nutrition jail. They tend to focus on what happens if you have EXCESSIVE, REFINED carbs:
- Those will spike your blood sugar and insulin
- Cause your other hormones to go out of whack - including those related to hunger signalling, and cortisol
-This makes weight management difficult
-… and is a leading cause of diabetes and metabolic disorder (Hence - overall is also a leading contributor to cardiovascular disease)
👉On the other you have the pro-carb (pro-tato? 😉) viewpoint, often driven by anti-diet ideas:
Restricting yourself in any way is bad for physical and mental health
Extreme diets, like Keto, are dangerous
Carbs are essential
We evolved together with plants; they’re our bodies preferred fuel source
All food gets converted to glucose, so whats wrong with just eating glucose?
But guess what? Whilst there is some truth in all of these ideas, those negative consequences do not apply equally to ALL carbs, OR for all people.
The truth is, as so often, it all depends…
\1. It depends On YOU
It is now clear that some people are simply better carb adapted than others. This may be due to body composition, lifestyle, or even evolution.
... your body type
Larger bodies burn fuel faster - as do more muscular builds. Even within muscular body types there is wide variation - as some muscle groups are particularly glucose-hungry (looking at you, glutes and calves).
.... your evolutionary history
It is now thought that people from geographical regions of the world where starchy plants were the main food sources may have evolved digestive and metabolic systems that are better able to handle carbohydrates - whereas those who evolved in regions where fats were a more bountiful fuel source may be better fat adapted.
... your lifestyle
These patterns can also change during one's lifetime. Physical exercise is one of the main drivers of metabolic rate - and increasing it (at any age) has been shown to improve overall metabolic rate.
We can also actively train our metabolisms to get better at switching between fuel sources, and become more efficient carb burners.
Some people do great on a high carb diet whereas others will feel better with a lower carb mix. Experiment to find the balance that suits you.
\2. It depends on the TYPE of carb
It is true that REFINED carbs (especially sugar) are a major contributor to our current metabolic and health crises. Our bodies are simply not evolved to handle the abundant empty calories in diets heavy in refined and processed foods - and essentially go into a state of energy surplus overdrive mode, as they attempt to restore homeostatic balance to our systems.
A host of processes are duly set off to attempt to balance out the excess energy - so insulin is elevated, and other hormones associated with high energy mode (notably, the stress hormone, cortisol).
Our metabolisms are programmed to process glucose preferentially - before fats and other sources. That is great when we are active and need rapid access to energy. But if we do not soon burn off the glucose, it means that the body will rapidly switch into conservation mode, storing the excess glucose as fat for future use.
This extra processing is all an extra burden on the body - keeping the digestive system active for longer, requiring hormones to be rebalanced, and keeping our metabolisms from their other duties.
Since our metabolisms are responsible for all energetic processes in the body, these extra demands can also down-regulate many other physiological functions - such as sleep, cellular detoxification, tissue growth and repair.
Refined, heavily processed foods are responsible for the great majority of negative health consequences associated with carbs.
Unrefined, complex carbs are a different story. In their natural, whole state, our grains, legumes and starchy veggies come together with fiber, that makes them slower to break down and digest.
This balances out those hard to handle glucose spikes, allowing our metabolisms to effectively multi-task, providing steady energy, whilst also being able to continue digesting and metabolising fats and protein, performing all of those other essential physiological maintenance and life tasks, and keeping us well.
All carbs are not created equal
\3. It depends on HOW and WHEN you eat them
In the case of carbs, it really is about looking at the energy in / energy out balance. If you have a big workout planned - or even just a very busy day, readily available glucose is your friend.
One potato or two? How many carbs do I need for fuelling exercise?
The rate that you burn through glucose depends to a very large extent on your body composition (larger, more muscular bodies burn more), the intensity and length of activity.
For anything up to 60 minutes, there is no need to 'carb load' - as your body has sufficient glucose reserves to keep you going that long. For anything longer - or particularly intense, you may benefit from pre-loading with some simple carbs. Oats, fruit, smoothies, energy drinks, or my personal favorite - tea sweetened with honey - are all great choices and can easily be tailored to incorporate other nutrients for an all-round boost.
Consuming your pre-workout carbs 30 mins - 2 hours before a workout is ideal. It will top up your glucose reserves, that easy access energy will power you to a more energetic performance, and as you rapidly burn them off, your metabolism is primed for the rest of the day.
A modest carby top up immediately after exercise can also be a good idea to replenish reserves - since your metabolism is still racing. Just don’t take it to excess, or you may find that it starts to get in the way of your other good metabolic work (synthesizing protein for muscle repair and growth, for example).
Fuelling for longer endurance efforts can be more complicated - and deserves a more personalised discussion based on your body type, experience and goals. Get in touch if you'd like to discuss a bespoke plan for endurance performance.
It is only when carbs are not balanced out by other nutrients, or being used as part of an active lifestyle that they cause problems.
⭐️ Crushing it with carbs
🍠🌾🌽🫘🍌Remember that all carbs are not created equal - choose whole food, natural sources of carbohydrate (starchy veggies, whole grains, fruits and honey) - their in-built complexity makes them more nutritious, and slows the digestive processes that spike blood glucose and insulin
⚖️Eat your main carbs together with protein and fat. There’s a reason this is referred to as a well balanced meal - because all of the macros help each other be digested, and metabolised fully - and in the optimal way to nourish our bodies.
🍌 🏃♀️ TIMING is key - before a workout is an ideal time to consume your simpler carbs, that easy access energy will power you to a more energetic performance, and you will burn it off quickly. A moderate amount immediately after exercise is also ok, since your metabolism is still racing. And last but not least…
⏰ 🍫 Overall my number one tip is to get more INTENTIONAL about your carbs. Consume plentiful unrefined sources when your energy needs are high. And if you can’t resist the sweet snacks (I can’t and I’ve given up trying, I’m a runner what can I say?) - try to align them with your highest energy times.
It really is all about balance. Knowing YOUR body, and aligning to your goals.
Ask your question
Do you feel like you have a healthy relationship with carbs?
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No
Not sure
Get in touch if you'd like to discuss your health goals - and finding the right balance of carbs to help you meet them.
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