Carbohydrates: friend-- certainly not foe
Sometimes it amazes me that there are people out there that are still afraid of carbohydrates. But honestly, it's not your fault. With so much information, misinformation, and jaded “fit-spos” its kind of no wonder you don’t know who or what to believe. If there is any piece of advice I can give, it is to be your own detective. Instead of believing whatever you read on the internet, do your own exploration. Find credible sources, but don’t forget to look at the quality and majority of research; (it’s easy to find any one article in support of one specific thing but then another study finds the exact opposite).
When we talk about carbs, we have to remember that not all carbohydrates have the same effect. One major health improvement opportunity has been lost by failing to distinguish healthy from unhealthy forms of carbohydrates. Research agrees that processed breads, white/refined flour, and sugars are not the best way to optimize our energy needs and body composition. Data is consistent in sharing an increased consumption of refined carbohydrates is proportionate to an increase in prevalence of obesity and diabetes.
You may want to consider the benefits of nutritional carbohydrates like whole grains, quinoa, potatoes, carrots and greens among other vegetables and fruits before you consider broadly “cutting carbs” or worse, eliminating carbs completely.
Sure, restricting carbohydrates may reduce weight temporarily (mostly water weight), but cutting them long term isn’t an advisable or sustainable practice in my (educated) opinion. Too much of anything isn’t a good thing, amiright? Whole food sources of carbohydrates (including whole grains) provide key nutrients like fiber, vitamins and minerals, as well as contribute to lean body mass (you know.. that “toned” look you’re going for).
When you cut carbohydrates from your diet, you may not only lose energy and mental clarity but you may also reduce the ability for your muscles to retain fullness and/or create new lean muscle tissue. Muscles require glycogen to rebuild tissues broken down from exercise.
Interestingly, when I do a food recall with those who severely restrict carbohydrates, they often admit to me their desire to binge heavily processed and refined sugary products (chocolate, cake, bagels, muffins and let's not forget alcohol!). When consumed in excess, sugar is associated with an increased risk for chronic disease and mortality. Alternatively, foods that are rich in fiber and whole grains (legumes, fruit, vegetables and grains) are protective.
Not to mention, diets low in fiber-rich carb sources are attributed to less satiety,— meaning, you stay hungry and ultimately consume more calories. Oh, the vicious cycle! Are you starting to pick up yet why carbs are so important?
Still need a little more convincing? Ok, let's let evidence speak for itself:
In a meta-analysis of 45 studies on whole grains, greater intake is associated with a reduced risk of cardiovascular disease, total cancer, mortality from all causes, respiratory disease, infectious diseases, diabetes and all non-cardiovascular, non-cancer causes (2).
In a study of 74,341 women and 43,744 men over 25 years, higher whole grain intake was associated with lower total and cardiovascular mortality (3)
Whole grains benefit the microbiome: while still a new area of research, a healthy digestive system makes for more fluid body systems overall. For example, ladies, not having regular bowel movements? You may struggle to eliminate your estrogen among other by-products leading to increased PMS!
In a meta-analysis (2012) that compared subjects who never/rarely consumed whole grains, to those who consumed 3-5 servings/day had 26% lower risk of type 2 diabetes, 21% lower risk of cardiovascular disease, and less weight gain during an 8-13 year period (4).
Weight gain is inversely associated with an intake of high-fiber whole grains and positively correlated with an intake of refined-grain foods; supporting the importance of distinguishing whole grain carbs from refined grain products (5).
Variations of low-carbohydrate diets promote similar weight loss results to other calorie restricted dietary approaches with no significant differences in body weight. Interestingly, both high (70% intake carb) and low (<40% carb) groups were associated with increased mortality with the least risk of mortality consuming 50-55% carbohydrates (6).
In consideration of metabolic disorders (i.e. type 2 diabetics), the ADA recommends diabetics should have at least the same recommended amount of whole grains and fiber as the general public. Recommended sources are vegetables, fruit, whole grains, legumes and low fat dairy while avoiding carbs that contain added fats, sugar, sodium and sugar sweetened beverages. Actually, the ADA advises against low-carbohydrate diets and advocates for vegan, vegetarian and Mediterranean diet patterns.
No diet should universally be prescribed for all individuals. However, one common theme shared by all effective diets is to limit processed foods that are known to have adverse health effects. These foods include added sugars (including high fructose corn syrup), sugar sweetened beverages and white/refined flour products.
Now that we’ve fact checked ourselves, I’ll simplify my advice:
Healthful carbohydrate sources to incorporate:
Whole grains (brown rice, sprouted grain bread, quinoa, steel cut oats, 100% whole wheat flour products)
Any and all green leafy vegetables (unlimited)
Root vegetables (beets, onions, carrots, parsnips, celery)
Potatoes (sweet, red, white, yellow)
Peppers
Legumes (beans, peas, lentils); Chickpea/lentil pasta
Berries
Other fruits- in moderation
Less healthful carbohydrate sources to avoid:
Refined/white flour products (cakes, cookies, baked goods, white bread)
Sugar sweetened beverages (even no-calorie sugars)
White refined pasta and cereals
Alcohol
Sweetened yogurt or dairy products
Fruit juice
Excess fruit intake
Chips and crackers
Consumption of the right carbohydrates (high fiber, slow digesting and whole grains) in moderate amounts (40-50% caloric intake) is related to a state of good health. Quality of any nutrient affects homeostasis and weight management. This is the reason why I consistently practice with my clients integrating a whole food approach with minimally processed food items.
References
Gross, L. S., Li, L., Ford, E. S., & Liu, S. (2004). Increased consumption of refined carbohydrates and the epidemic of type 2 diabetes in the United States: an ecologic assessment. Am J Clin Nutr, 79(5), 774-779.
Aune et al. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ, 353, i2716
Wu, H. et al (2015). Association between dietary whole grain intake and risk of mortality: two large prospective studies in US men and women. JAMA Intern Med, 175(3), 373-384
Ye, E.Q. et al. (2012). "Greater whole-grain intake is associated with lower risk of type 2 diabetes, cardiovascular disease, and weight gain." J Nutr 142(7): 1304-1313.
Liu, S., et al. (2003). "Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women." Am J Clin Nutr 78(5): 920-927.
Li, Z., & Heber, D. (2020). Ketogenic diets. JAMA, 323(4), 386. Retrieved from https://jamanetwork-com.uws.idm.oclc.org/journals/jama/fullarticle/2759475?resultClick=1