Hope Harrell: Personal Trainer + Nutrition Coach

Another word that has been absolutely destroyed by diet culture: carbs. Do you eat them? Do you not eat them? Do they make you fat? Are they bad? Should we cut them out or eat more of them? So many questions surround this word that the actual definition and function of a carb has been lost. So, let’s clear a few things up.

Carbohydrates are one of the three macronutrients in the body. As I talked in about in my post on protein , macronutrients are the compounds found in the largest amount in our food and are used for fuel and energy in the body. This includes protein, carbohydrates, and fat. If you want more information on what protein is and why it is important, check out my previous post here.

Today, we are surrounded by so many sources that tell us carbs are bad. In the early 2000s, fat was the enemy, so everything was coming “low fat” or “fat free.” Later on in the decade, sugar became the enemy and not long after that, carbs were demonized. Now, there is a huge misunderstanding around what a carb is, how it is used in the body, and why it is important that we eat a good amount of them everyday.

Carbohydrates are our body’s preferred source of energy. When we eat carbohydrates, this macronutrient gets broken down into glucose which is the most basic form of sugar used for energy in the body. This is used to fuel our brain activity, muscle activity and recovery, and supplies the energy needed to keep our internal systems functioning on a daily basis. Some people operate better on a low carb diet (not keto, just less carbs), but other people–like me–need a higher carb diet to have the appropriate energy levels and recovery. No matter which category you fall into, it is important that we include this macronutrient in our well balanced diets.

What is a carbohydrate? This is going to be any and all forms of fruit adn vegetables (fresh, frozen, and dried), grains, potatoes and other starches, as well as beans and lentils. This includes, but is not limited to: sweet and white potatoes, all types of rice, quinoa, barley, buckwheat, white and whole wheat breads, bagels, tortillas, pastas, all types of beans (these provide some protein as well), and all sugars (honey, maple syrup, etc), and all fruits and fruit juices. The best and most filling ways to get a wide variety of carbohydrates is through these sources.

To get even more specific, there are high and low glycemic index carbohydrates. Carbohydrate sources that are high on the glycemic index are broken down faster, which means they enter our bloodstream quicker and raise our blood sugar levels. These types of carbs include sugar, dried fruit and fruit juices, gummy bears/worms, rice krispy treats, and other sugary foods like these. These foods will give us a really quick burst of energy that is used in the body and then disappears rapidly, causing a “crash.” Foods high on the glycemic index lack fiber, which is what slows the breakdown of carbohydrates and allows them to be digested slower, thus giving us energy over a longer period of time. These types of carbs are really beneficial right before an intense workout or during an intense workout that lasts longer than 60 minutes.

Low glycemic index carbohydrates include all fresh and frozen fruit and veggies, whole grain breads and bagels, all grains (rice, quinoa, etc), potatoes, and beans. This means that these foods are broken down slower, giving us more energy over time and decreasing the blood sugar spike. These foods are great for increasing fiber and micronutrient intake, and they are the best foods for overall function and recovery of the body.

With all of this being said, carbohydrates are obviously needed in all forms. There is no good and bad foods, there are just foods! Some foods are better at different times than others, but all foods have their place in our diets.

Does the idea of eating more carbs scare you? Do you have rules around eating carbs, like, if you ate bread for breakfast, then you aren’t allowed to have it the rest of the day? Rules like this can be a sign of an unhealthy relationship with food. A nutrition coach can help you break these rules and discover freedom with intuitive eating. If any of this sounds like you, or if you have no idea how to create a balanced diet that includes carbs, then reach out today for a free consultation and let’s talk about how I can help you become the healthiest version of yourself!