In defense of carbs

Somewhere between Atkins and South Beach, carbs became every dieter’s nemesis. People suddenly believed that a low carb diet was their magic bullet for weight loss. However, most dieticians will agree that cutting out carbohydrates is not the answer. Here’s why:

Carbohydrates are our bodies’ main source of energy. When we cut out carbs we will begin to feel weak, tired, and sluggish. There is a common misconception that protein can replace carbs as our main energy source; however, protein is only needed for the growth and repair of our body tissues and not to actually fuel our bodies. Because of this, we require substantially less amounts of protein than carbs. There is also a misconception that fats are bad. Just to clear the record, fats are essential for helping us digest the vitamins in other foods. These three groups, carbohydrates, fats, and proteins, make up our diet. In order for our bodies to run smoothly, 55-60% of the food we eat should be carbohydrate-based, 30% should be fat-based, and 10-15% should be protein-based. Because we can only digest limited amounts of protein at a time, high protein diets are completely ineffective. Carbohydrates, on the other hand, are the fuel that keeps us going.

If all this sounds different from the four-food group breakdown that you’re used to, just remember that abiding by the food pyramid you learned in elementary school is still your best bet for staying healthy. Canada’s Food Guide recommends 7-10 servings of fruits and vegetables, 6-8 servings of grain products, 2-3 servings of milk and alternatives, and 2-3 servings of meat and alternatives daily. Choosing foods that are nutrient-rich from these four groups will ensure you get more nutritional bang for your buck.

At this point you’re probably wondering why low-carbohydrate diets seem to be so effective if they don’t work. There is actually no proof that low-carb diets result in any long-term weight loss. When people start to cut out carbs, they are usually decreasing their overall calorie intake as well. This calorie deficit is what causes people to shed pounds. However, this weight loss is almost always short-term because a low-carb diet is too harsh for our bodies to tolerate for extended periods of time. People who cut out carbs usually end up gaining more weight because they resort to binge eating to satisfy their bodies' carb craving.

While carbohydrates are good, there are carbs that are better choices than others. There are two main types: simple and complex. Simple carbs are found in foods such as fruits, milk, and confectionary. Complex carbs are also known as starches and are found in grain products such as bread, pasta, and rice. When our bodies break down the simple sugars in simple carbs, they are able to do so quickly and so we are likely to feel hungry again sooner. Complex sugars, on the other hand, take longer for our bodies to break down and so they keep us feeling full longer. While neither simple nor complex carbs are inherently better than the other, it is best to get a variety of both. Also, choosing starches that are rich in fibre will make you feel fuller while providing you with more nutrients. It is always best to check the minerals and nutrients in carbohydrate-rich foods to ensure you are not consuming empty calories.