Let’s talk about the ‘C-word’
Carbohydrates. Yes, carbs.
I want to share my opinion on carbohydrates and the impact they have on the body. I hear way too often, people refer to carbs as the ‘devil’ and they have been demonised for as long as I can remember!
I am a huge advocate of living a healthy lifestyle supported with a healthy and balanced diet, consisting of ALL 3 important macronutrients – protein, fats AND carbohydrates. I am not a fan of fad diets, and disagree with the notion that we need to cut out an entire food group (carbs) to lose weight and be healthy. It’s not necessary. Obviously, if it’s something you WANT to do, then that’s absolutely fine. You should do what works and feels best for you, but the idea that a carb free diet (keto basically) is superior over another, is not true.
Can I tell you a secret?
Carbs don’t make you fat. Too much food makes you fat. People cutting out food groups because they fear it will make them fat is just ridiculous. Carbs don’t make you fat. Fats don’t make you fat. Protein doesn’t make you fat. Eating too much (exceeding your calorie intake) makes you fat. Simple as that. What matters is how much you eat. And of course, what you eat matters too. The quality of what you eat, has a direct impact on your overall health and immunity. So, eating carbs is NOT going to make you fat. Obviously, everyone is different. Factors such as age, lifestyle, medical history, hormones and gender all play a role in overall weight/fat loss, and should be considered when starting on a weight/fat loss journey.
Let’s take it back to basics.
What are they?
Carbohydrates are the primary fuel source for the body. Carbohydrates have 3 structures; simple sugars - monosaccharides (glucose, fructose, galactose) and disaccharides (maltose, lactose, sucrose) & polysaccharides (complex carbohydrates.) All carbohydrates are either used immediately as energy or stored as glycogen (sugar) in the muscles.
Sources?
Simple: table sugar, honey, lactose (found in milk) & sweets.
Complex: oats, pasta, potatoes, rice, bread, fruit, beans, pulses & vegetables.
Note – the blood sugar response (insulin) from eating the above simple & complex carbs, will differ from one individual to another.
Benefits?
Maintain digestive health.
Promote satiety (feeling of being full; note - some carbohydrates make you feel fuller for longer, so this doesn’t apply to simple sugars.)
Fuel high intensity interval training. Carbohydrates are key for energy, speed, stamina, concentration & recovery. They are vital for athletes & active individuals because they are the primary source of energy for the body. Think of carbohydrates as the petrol/gas needed to fuel a car.
Protein sparing action. This is the process by which the body derives energy from sources other than protein, like fatty tissues, dietary fats and carbohydrates. Protein sparing conserves muscle tissue. Important if you are trying to build and maintain muscle!
So, what is keto and what does it have to do with the C-word?
It’s essentially a high protein & fat diet, with low to no carbs. The body uses fat stores versus sugar (carbs) as energy to move. When the body is running low on carbs and doesn’t have any sugar or glycogen (sugar stored in the muscles) to break down, it starts to use fats as a source of fuel for the body. The result being, you burn more fat and lose weight. The by-product of this process are ketones.
But this is NOT because keto is a magical diet. It’s because you are in a calorie deficit! It’s essentially that the body learns to use a different energy system to lose weight – fat stores versus carbs (sugar/glycogen.)
However, it’s important to note that fat loss can only happen when you are in a calorie deficit. Not because using fat stores for energy over carbs, is a superior or more effective way to lose weight/fat. You can be in a calorie deficit without needing to cut out carbs. If you reduce the quantity of the food you consume, and increase the amount you burn off (energy expenditure) you will be in a calorie deficit. This is why you lose weight. Not because ‘keto is king’ (or queen!) of diets or fat loss. It’s essentially using different energy systems to lose weight – carbs or fats. One is not superior over the other. If you want to lose weight, be in a calorie deficit and just stay as active as you can. (Obviously, the factors I mentioned above including age, hormones, lifestyle, gender etc play a role.)
So, if you WANT to remove all carbs from your diet, go for it. Personally, this is not something I advocate for or want to do. I mean, do you really want to live your life avoiding all pizza, cake, fries and potatoes? You do not need to put yourself on a super restrictive diet, cutting out an entire food group in order to lose fat. No diet is superior to another. Obviously if you have medical conditions (diabetes) then yes, there are benefits to keto in terms of controlling blood sugar as an example. If you are a diabetic, I recommend speaking to a medical professional before making any changes to your diet.
Choose a diet that works best for you. If you want to skip carbs, skip carbs! If you find it enjoyable and it works for you, then go for it. Some people say they feel sluggish when consuming carbs. If you want to reduce or remove them from your diet, this is up to you. On the other hand, if you want to eat carbs as part of a healthy balanced diet, you should! My point? The C-word is not a bad word! Carbs don’t make you fat. Too much food makes you fat.
If you are interested to conduct a comprehensive nutritional assessment, and compare where you stand in terms of recommended daily intakes based on your goals, lifestyle and age, or want to lose weight or some body fat, get in touch and let’s get you started on a healthy balanced plan (with carbs included!)
