As the Thanksgiving holiday draws closer, there is one thing on the dinner table that is as inevitable as turkey: carbohydrates! Many people are still recovering from the carb-slandering of the past few decades where the majority of diets promised success if everyone just cut carbs from their diet. But why are carbohydrates “bad”? And how do they affect your body and weight gain? And, most of all, should carbs be avoided?
Carbohydrates, which include fiber, starches, and sugars, are essential food nutrients that are a primary energy source for the body. When carbs are consumed, they are broken down into glucose (a type of sugar) and then used as fuel by your cells, tissues, and organs, including your brain! They also play a crucial role in maintaining healthy body function. So, carbs in and of themselves aren’t inherently bad; in fact, they are an important part of a balanced diet, especially for people who are physically active or have high energy needs.
While carbs themselves aren’t bad, the amount and type of carbs consumed can affect the body’s overall health in different ways. This is due to the fact that there are two main types of carbs: complex carbs and simple carbs. Simple carbs are found in foods like candy, soda, and baked goods made with refined flour. These are often low in nutrients and can lead to rapid spikes in blood sugar, followed by crashes, which may contribute to issues like weight gain, insulin resistance, and increased risk of chronic diseases. Complex carbs, on the other hand, are found in whole grains, fruits, vegetables, and legumes. These carbs are generally more nutrient-dense and are digested more slowly, providing a steadier source of energy. They also contain fiber, which is beneficial for digestive health, helps regulate blood sugar levels, and promotes feelings of fullness.
So why do carbs get such a bad rap? Partly because when people cut carbs from their diet, they may experience initial weight loss due to water loss and reduced calorie intake. However, carbs are not necessarily the cause of weight gain. Like any other nutrient, it's more about how many carbs you eat and the quality of those carbs. Overeating any type of food, whether it’s carbohydrates, fats, or proteins, can contribute to weight gain if it leads to a caloric surplus.
Eating a balanced diet that includes healthy, complex carbohydrates, along with protein, fats, and plenty of vegetables, is key to maintaining good health. If you focus on whole, minimally processed foods and avoid excess sugar and refined grains, carbohydrates can be a very healthy part of your diet.
So, this Thanksgiving, enjoy your carbs in moderation! And use those carbs to fuel yourself when you join us in our post-Thanksgiving workout, Burn the Bird, on Friday, November 29 at 10am at Reid Park.
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