The Truth About Carbs: Separating Fact from Fad

Carbs: The Original Energy Source

Carbohydrates have gotten a bad rap lately, but the truth is, they’re the body’s original energizing fuel. In moderation, they’re a premium snack for both body and brain. The problem lies in refined carbs, which have been stripped of fiber, vitamins, and minerals, leading to a rapid spike in blood sugar and insulin levels.

What Are Refined Carbs?

Refined or “simple” carbohydrates are either naturally low in fiber and nutrients or have been processed to remove these beneficial compounds. This leaves them with little to offer except a quick energy boost followed by a crash. Refined carbs can be further classified into two categories: sugars and refined grains.

The Dangers of Refined Sugars

Sugars are found in pastries, cakes, candies, and sweetened beverages. Consuming excessive sugar has been linked to an increased risk of heart disease, diabetes, and cancer. The recommended daily sugar intake is:

• 9 teaspoons for men
• 6 teaspoons for women

The Impact of Refined Grains

Whole grains are powerful sources of nutrition and fiber, but most grains in the average diet have been milled and processed, removing the beneficial bran and germ. This processing may prolong shelf life, but it also strips away fiber, healthy fats, iron, and B vitamins. Sticking to whole grains can help:

• Reduce the risk of heart disease, cancer, and diabetes
• Increase lifespan

How Refined Carbs Affect the Body

When we consume refined carbs, they’re quickly broken down into easily absorbed sugars, causing a rapid spike in blood sugar levels. This triggers an insulin response, leading to energy crashes and intense hunger. Eating refined carbohydrates has been linked to:

• Increased appetite
• Weight gain
• Waist size increase

Spotting Refined Carbs

Refined carbs can be found in unexpected places, including “health foods.” When reading nutrition labels, look beyond the carbs and sugars listed. Check the ingredient list for words like “whole grain” and be wary of words ending in “-ose” or syrups. Stealthy sugars can also be found in:

• Low-fat foods
• Canned soups
• Sauces
• Fruit-flavored yogurts

Healthy Alternatives

To cut back on refined carbohydrates, focus on cooking and eating whole foods. Swap refined grains with whole grain counterparts and explore using fruit to sweeten snacks and desserts. Pairing carbohydrates with fiber, protein, or fat can help reap their energizing benefits without the unpleasant blood sugar spike.