The Truth About Carbs: Why you Shouldn't Cut Them Out

Not All Carbs Are Created Equal

If I had a dollar for every new client I worked with that asked me "should I stop eating carbs? Are they bad?" I would be rich at this point. Why does everyone have this fear of carbs?

Carbs have been given a bad rap over the last few decades because of low carb diets such as Atkins, Keto and the paleo diet, which have gained massive popularity, claiming rapid weight loss by drastically cutting carb intake. With social media so front and centre these days, this is only amplified by the "influencers" that are posting their low carb ways showing off their unrealistic bodies. Remember less than 1% of the population looks the way these online influencers do. What you are seeing is not a real reflection of reality.

In the 90's and early 2000's diet culture demonized carbs, blaming them for everything including weight gain to sluggish energy, which led people to fear breads, pastas and even fruits. This was amplified by misleading headlines and the birth of these quick-fix low carb diets. To this day, the stigma of "carbs are bad" and cause weight gain is still extremely alive and well. When we latch on to something we tend to not let it go and believe what we hear in media and other outlets as fact, when in reality it's a lot more nuanced.

Processed and refined carbs we know do contribute to health issues such as diabetes, but unfortunately ALL carbs got lumped into this same "bad" category, when in fact there are complex carbs that our bodies need to thrive, provide energy and even help lead us towards our weight loss goals. Yes, that's right, carbs CAN help you lose weight and build muscle. The thing to remember is that not all carbs are created equal.

So, what are carbs exactly and what role do they play in our bodies? Carbohydrates (carbs) are our body's primary energy source, especially for our brain and muscles. Carbs provide glucose to the brain for power. They are the main energy source for our brains. The glucose fuels brain activity and cognitive function such as concentration, memory and mood. We need steady supply of glucose to optimally run our brain function. The brain requires about 120 grams of glucose per day to function optimally. Complex carbs also support serotonin production, which is your feel good neurotransmitter. That's why carbs make us feel happy after we eat them! These carbs are found in a variety of foods including fruits, vegetables, grains, legumes and dairy. They aren't just bread and sugar. Carbs break down into glucose which fuels every cell in your body including your muscles. Carbs play a role in providing energy, which influences protein synthesis (the process of cells creating proteins) by providing building blocks and influencing hormone levels. More specifically, carbs can trigger insulin release, which can reduce the breakdown of protein, potentially enhancing protein synthesis.

By cutting out too many carbs in your diet, it may lead to fatigue, irritability, brain fog, and poor workout performance. How many times have you gone to the gym on a day that you have barely eaten and felt light headed or felt weak? Consider how you fueled before your workout. If you severely cut out carbs, you're also potentially going to lose muscle not just fat. We know by now that muscle is critical to healthy aging and bone density. To all the women out there that are trying to grow their glutes (yes, I'm one of them!), you need to feed them in order to grow them, so eating the right amount of complex carbs will play a crucial role in growing that peach.

Women should especially be mindful of cutting carbs due to the potential impacts that can lead to hormone disruption such as thyroid, cortisol and our menstrual cycles. Having any of these out of balance can have long lasting negative impacts to our health which could lead to weight gain and even more severe hormonal health concerns.

Eating the right amount of healthy carbs can help reduce cortisol (stress hormone) levels and support proper thyroid function. Additionally women need these to support fertility, mood and metabolism.

As I already mentioned, your fitness performance is driven by carbs. These are crucial for strength training and endurance workouts. Without adequate carbs, you're more likely to experience muscle fatigue and poor recovery. Athletes and active individuals should be eating moderate to high-carb diets for optimal results. Ideally consuming carbs a few hours before your workouts is ideal. If you train early in the morning fasted, eat a higher carb dinner the night before and if you workout later in the day, fuel your body the hours before your workouts, such as oats for breakfast, and maybe some fruit and veggies throughout the day as snacks.

Like I mentioned before , not all carbs are treated equal. This means we need to be mindful about the carbs that we are consuming. Stick with your whole food carbs such as sweet potatoes, rice, quinoa, fruits, veggies, beans and lentils. Minimize the sugary stuff such as white bread, sugary cereals, pastries and soda. Whole food carbs are going to provide you with fiber, vitamins and minerals that support your digestion and overall health.

You don't need to cut the carbs to lose fat, but you do need to eat in an appropriate caloric deficit (not overly restricting calories) and build consistent habits. Carbs can be strategically timed (pre/post workout) to help you improve body composition. If you cannot do this on your own, you can work with a coach who knows how to manage this for you. In general, those who eat enough of the right carbs tend to have better adherence to long-term healthy eating habits. Pair your carbs with protein and healthy fats to stabilize your blood sugar and keep you feeling fuller longer. By balancing your plate, you'll have more energy, better performance, an improved mood and sustainable fat loss!