Carbohydrates: An Explainer
I hope we’re all moving away from shunning carbohydrates, but this is probably wishful thinking since it’s now been a multi-decade period of fear-mongering and restriction around them. Since so many people still feel like they’re not supposed to eat bread, I wanted to step back and try to look at this nutrient objectively. I hope it helps to restore some neutrality and science to the way you think about carbohydrates.
My amazing nutrition student volunteer, Tia Duesling, pulled together the information for this blog post. Thanks Tia!
What are carbohydrates?
Carbohydrates are a macronutrient that form the basis of our diets–most of us eat more carbohydrates than the other two macronutrients, fat and protein. They are a readily available source of energy, and the brain’s preferred energy source.
Simple versus complex carbohydrates
Carbohydrates come in two main forms: simple and complex. Simple carbohydrates are known as monosaccharides–you might know of glucose and fructose. You’ve probably also heard of the complex carbohydrates fibre and starch (polysaccharides).
At this point you might be thinking of the terms “good carbs” and “bad carbs”, but that isn’t where this article is going. Different foods simply serve different purposes in our overall diet–labelling them good and bad isn’t helpful.
Some carbohydrate-rich foods
Unrefined: Foods that are unprocessed or minimally processed.
Some examples & nutrients:
Beans and lentils: provide minerals like iron, and fibre.
Vegetables and fruit: provide vitamins like A and C, and fibre.
Milk: provides B vitamins, vitamin D and K, and calcium.
Whole grains like oatmeal, wholegrain breads, brown rice, quinoa, etc.: provide fibre and some B vitamins.
Refined: Foods that are more processed.
Some examples & nutrients:
White flour, some breakfast cereals, white bread, candy, cookies, etc.: These provide calories, enjoyment, and are usually fortified with B vitamins.
These categories are not meant to demonize refined or more processed foods. It’s just to show that “carbohydrate” is a much bigger and more diverse group of foods than I think most people assume when they say they’re “cutting out carbs,” or even “cutting out sugar.” The “unrefined” set of foods are a source of a huge range of micronutrients and fibre, and the “refined” set is full of foods that bring people joy, are often childhood favourites, and give us energy.
When dietitians say we need variety in our diets, we mean it. Forbidding certain foods, or “cutting them out” only sets us up psychologically to fixate on them.
What are carbohydrates used for in food?
Carbohydrates do much more for us than provide the nutrients described above. They also have the ability to impact the taste, feel, and appearance of food:
Can improve the body and feel of foods
Can lower water activity → inhibits growth of microorganisms → elongates shelf life
Add colouring and flavouring (caramelization)
Form viscous solutions used in gelatinization and the creation of gums, for example
Pudding
Jello
Sauces
Dressing
Chewing gum
Why do we need them?
One common misconception I come across is that carbs = bread, pasta, and baked goods. But carbohydrates come in a huge, diverse range of foods, many of which contain essential nutrients. We need fibre for regular bowel movements and a healthy gut, and vitamins and minerals for well-functioning bodily systems. Carbohydrates also have the ability to increase the shelf-life of foods, which helps maintain a safe food supply. They also add flavour and desirable characteristics to food, like different textures and levels of viscosity/thickness of liquids.
Why do carbohydrates get so much criticism?
Carbohydrates are often described as a food villain in mainstream media, by wellness influencers, and even by some healthcare providers. This causes people to hold negative assumptions about them–consciously or not. While I think most of the anti-carb content is too simplistic and harmful, there are some valid reasons to consider your carbohydrate intake. One is that different foods have different glycemic responses, impacting blood sugar differently. Foods with a high glycemic index are often categorized as “treats,” creating a negative perception of all carbohydrate-containing foods. Another issue is that certain carbohydrates, especially in the “refined foods” category, can lead to dental cavities, because bacteria that live in the mouth metabolize these carbohydrates.
There’s so much content out there promoting low-carbohydrate, restrictive diets for weight loss. These claims are often based on small, short-term studies. However, more reliable research shows that in the long run, the vast majority of people who restrict their diets regain the weight that was initially lost, and most regain more weight than they lost while on the diet.
Low-carbohydrate diets have many downsides, including a lack of fibre, potentially missing micronutrients, and other side effects of deprivation, like brain fog. In the long run, low-carb diets have an increased risk of chronic diseases like cardiovascular disease. Most low-carb diets are also pricey, because high-protein and high-fat foods tend to be more expensive than grains, beans, and milk.
Lastly, and importantly, restrictive dieting can lead to eating disorders or disordered eating, which harm your mental and physical health. They are a waste of your time, energy, and mental capacity.
Should you be limiting your carbohydrate consumption?
With all the information circulating across media on carbohydrates, it can be hard to work out what’s best for your own diet and health. For the vast majority of people, carbohydrates are essential for the body and the brain to function. Each carbohydrate-containing food differs in nutritional content, and many are important to our individual, family, and cultural identity.
There are certain conditions, such as childhood seizures and diabetes, that can be managed by moderating carbohydrate intake. But this is not generalizable to everyone, and does not mean that others should aim to limit their carbohydrate intake. If you don’t have a chronic condition, there’s no reason to avoid any one food simply because it contains carbohydrates.
