CARBS really are great, yet so often they’re completely demonised.
We’re told to ditch them if we hope to lose weight or beat the bloat, and sometimes there’s misleading information on social media from unqualified ‘experts’, claiming that carbs can lead to certain illnesses.
GettyBread isn’t off the menu – you need healthy carbs to keep you going[/caption]
But in reality, most of us will benefit from maintaining the right carbohydrates in our diet.
We’re talking whole carbs, like wholegrains, oats, brown rice and beans, as opposed to processed carbs such as pastries, cakes, chocolate, sweets and white bread.
Registered dietitian Megan Hilbert, explains that carbs are essential: “In fact, they are the most important source of energy for our bodies.”
She says: “They provide fuel for the nervous system, our organs, especially the brain, and muscle tissue.
“Carbs have gotten a bad rap over the years but they are important for a ton of functions in the body, like providing a quick source of energy for workouts, fuelling the brain which accounts for 20 per cent of our energy needs, and powering cells in the body to keep us going.”
Some people do need more carbs than others. This could be because of higher activity levels, or just generally having a faster metabolism.
“Some individuals are more insulin sensitive and can do well on a higher carbohydrate diet,” says Megan.
“These are folks who utilise carbs as an energy source more quickly and typically have higher basal metabolic rates.”
Our basal metabolic rate is essentially the energy required, or number of calories our body needs, to carry out basic functions.
This includes breathing and pumping blood around the body.
For those who are more active, Megan explains: “Carbs actively fuel your workouts, and can replenish your energy stores when you’re done with a workout, so next time you’re in the gym you can perform well.
“Making sure you eat enough carbs also helps prevent muscle breakdown.
“If you underfuel yourself before and after a workout, your body may break down your muscle to tissue to bring in a ‘back-up’ source of energy.”
As for the best types of carbs to tuck into?
Megan recommends whole food carbs such as whole grains, including wheat, rye and barley, fruits, vegetables, nuts and seeds, beans and legumes, and fermented dairy including yoghurt and kefir.
Not sure your carb intake is up to par? Megan says these are the signs to look out for that could indicate you need to up your carbs…
1. You get irritable quickly
Find that your fuse is increasingly short? Or you just don’t have the patience for anything? You might want to add some more whole carbs to your diet.
“Our brain runs on carbs and irritability is a sign you may not be giving your brain the fuel it needs.
“This is a very classic sign of low blood sugar,” says Megan.
Adding a portion of carbs to each meal can help to avoid this irritability. Try oats for breakfast, brown rice at lunch and sweet potato for dinner.
2. You’re often cold
Chilly, even though everyone around you seems comfortable?
“Eating fewer carbs is associated with risk of lower thyroid function which plays a key role in regulating body temperature,” says Megan.
3. Your workouts are suffering
We need carbs to give us energy and we need plenty of energy to get through a workout.
“Carbs power muscle movement and without them you may not be performing your best in the gym.
“If you get fatigued easily this may be a sign your body needs more fuel before and/or after you work out.”
Try a small carb and protein-based snack before working out and a similar snack after.
Cream cheese on oatcakes or a protein shake with oats and berries are good options.
4. You experience brain fog
If work is a struggle, or you find yourself forgetting simple things, a diet that’s too low in carbs could be to blame.
“Studies have shown that people who eat a low carb diet perform worse on memory tests, and these performance deficits go away once carbs are added to the diet,” reveals Megan, who adds that 20 per cent of our energy needs go to our brain, and carbs are our brain’s favourite fuel source.
5. Your digestion is irregular
It’s the fibre in whole grain carbs that helps keep things moving, and most of us will have experienced that uncomfortable feeling of being unable to ‘go’.
If your digestion is off, consider increasing the amount of whole food carb sources in your diet.
“Whole grains, fruits, vegetables and legumes are an excellent source of fibre, and fibre plays an essential role in keeping our bowel movements regular.
“When we cut carbs, we often eat fewer of these foods,” says Megan.
6. Your weight loss efforts aren’t working
Cutting carbs to lose weight? You might find your efforts start to backfire.
Megan explains: “Unfortunately if we cut carbs and calories really dramatically, this can cause the body to produce its own form of fuel from protein or fat, and even store this energy as fat in order to prevent you from ‘starving’, essentially.”
So if you’re trying to lose weight, be sure not to go cold turkey on carbs.
Instead, retain a healthy amount while ensuring you’re eating enough protein; the most satiating macronutrient.