By Jen Carman-Chart

Poor old carbs. They get such a bad rep, despite their deliciousness, and have long been seen as the enemy of anyone who is trying to lose weight and be healthy; even being blamed for people putting on weight. But is that really true?

First up, what even are carbohydrates? Together with proteins and fats, they are what make up the majority of the calories we eat (hence, macros). They are found in a variety of sources; more complex, starchy carbohydrates are things like white rice, potato, bananas, and sourdough. These are easy for your body to digest, although they can also cause constipation if eaten regularly after a low-carb diet.  Then there are simple carbohydrates, which are even easier for your body to digest. These include fruit, honey, maple syrup, and fresh fruit juice.

Why are they vital? Well, carbohydrates are what fuel our bodies; the mitochondria in our cells use glucose (the major simple carbohydrate) to do this. When eaten together with proteins and fats (a ratio of 1:2 protein: carb is ideal) during a meal, the absorption of food into your bloodstream slows down. This not only helps you feel fuller for longer, but it helps to stabilise your blood sugar, as it means the cells have a constant stream of energy coming in (ie, less hanger, more energy!), rather than a spike then a crash (such as after eating sweets and lollies).

And why are carbs so demonised? They have been marketed (quite successfully really!) as a cause of weight gain. This is simply not true. No one thing, such as carbs, can make a person gain weight. This is not the case; eating too many calories is what causes weight gain. Same as the only thing which can make you lose weight is being in a calorie deficit, the only way you will gain weight is by eating in a calorie surplus.

Granted, there are carbs that are more nutritionally beneficial than others (I won’t say good vs bad), but it all depends on how you eat them and how processed they are.

When people think of carbohydrates these days, I think they tend to think of things like pizza, burgers, cakes, and doughnuts. And that is true, they are, but they are also incredibly processed. Making your own sourdough pizza, topped with fresh ingredients, followed by homemade ice cream, is not going to have the same effect on your body as having a pizza from Pizza Hut followed by half a tub of Ben and Jerrys, with all the extra nasties and preservatives.

These days it seems many people have an irrational fear of eating carbohydrates, often turning to keto or low-carb to help with weight loss. While I agree that we need to eat much less processed foods and cook a lot more at home (taking a leaf or 2 out of our parents and grandparents’ cookbooks), the unfortunate result of this mindset regarding carbohydrates has led to individuals steering clear of nutritionally beneficial foods like fruit, fruit juice (freshly squeezed) and honey, which are easily digested and equip our bodies with efficient energy. All this is because the culture surrounding carbohydrates suggests that they are doing more harm than good.

If weight loss is your goal, cutting out an entire food group is only going to be successful for so long (and not a very enjoyable process at all). You will end up missing out on vital nutrients, which will then drive your cravings, often having you reaching for the chocolate, biscuits, and crisps (sorry, chips!). Having an adequate amount of quality, nutrient dense and easily digestible carbohydrates in your diet will help to keep a lid on those cravings. Finally, it will result in providing your body the fuel it requires to help maintain regular sleep patterns, regulate your hormones, and keep your mood and energy levels consistent on a day-to-day basis.