Healthy carb consumption

When’s the last time you got excited about eating carbs, a time when you were able to leave the guilt, stop the “should haves” regarding all the things that would have been better choices, and just enjoyed them? I'm sure it's been a while.

If you’ve been in the dieting world for even a short period of time, you’ve more than likely been told carbs are bad and you really shouldn’t eat them if you want to lose weight, or achieve your health goals.

The truth is, carbs are not the enemy. They are actually the body's energy source and we need them in order to balance blood sugar and have the energy we need to do all the things we want, and need, to do each day.

The thing is, just like calories, not all carbs are created equally. Which is why I teach my clients how to not count calories, and eat carbs all day long. That's what your body needs in order to balance, create health and naturally release stored fat.

The real question you should ask is not what foods are “bad” tell yourself you “can't ever eat carbs again,” but rather what kind of carbs should you eat and how much?

The reason all carbs are not created equally is there are three different types and they all react differently in your body.

The three types of carbohydrates are classified as light, dense and fatty.

Light carbs are whole and unprocessed and are nutrient-dense, making them naturally higher in fibre and lower in calories. They typically have a low glycemic index which means they cause a more gradual rise in blood sugar rather than a quick spike. That makes them a great option for keeping energy stable all day long. Because they contain fibre, light carbs also support digestion and promote a healthy gut microbiome.

Dense carbs are full of complex carbohydrates, meaning they break down more slowly in the body and provide a more long-lasting energy source. Essential for supporting metabolism and fuelling your body, they are also a great option for satiety, a.k.a. keeping you full longer, as well as replenishing your energy stores after a workout.

Fatty carbs are often processed and come with added bad fats (like seed oils), sugar, artificial sweeteners, preservatives, fillers, etc. Which makes them high in empty calories, low in nutrients and quick to spike blood sugar. Fatty carbs are digested quickly which often leads to cravings, crashes in blood sugar and energy—a.k.a. the afternoon “slump”— and an overall increase in inflammation over time.

Inflammation and glycation are at the root of almost all diseases pervasive in North America today. Inflammation in small doses is good. Just like any good thing, too much is never a good thing. Pain, discomfort, illness, limited mobility, disease, are all indicators there's chronic inflammation in the body. Glycation happens every time blood sugar spikes and literally speeds up the aging process.

Just as when you cut an apple in half and leave it out on the counter and it starts to go brown, the longer it sits out, uncovered, unprotected, the more it starts to break down. Take that same apple and put some lemon juice on it and it takes a whole lot longer for it to start turning brown. Does it mean the apple won't eventually decompose? Of course not. But it sure does slow down the process.

Eating food in a way that prevents blood sugar spikes not only supports hormonal balance, it's slows down the glycating process and helps reduce inflammation. And when you slow down glycation and reduce inflammation, you also put your body in a place of balance, there’s a lower risk of disease and it can even reverse disease in many cases. It is effectively slowing down aging. As a side note, if weight loss is your goal, an inflamed body will not release the weight.

If you really want to slow down the aging process, focus on creating a healthy gut microbiome. Find and fill those nutritional gaps and feel your body respond. The gut is your second brain and all health happens there.

As you can see, all carbs are not created equal. And those diets that tell you the only way you're going to lose weight is to cut them all out, are lying. We need carbohydrates for energy and to complete the macro trifecta— protein, fats and carbs (PFCs)—needed to balance the body.

The right carbs, enjoyed together with protein and healthy fat in small portions multiple times per day, is the way we were born to eating. It's your body's love language. It creates hormonal balance and stabilizes blood sugar, all organs and systems function synergystically together, metabolism turns on, energy increases, immune function increases, cravings disappear, so does brain fog. It's your body's happy place. It's home.

Isn't it just the best feeling when you've been away for a long time and finally come home?

For more information on how to enjoy carbs, improve health and drop the weight without dieting, watch Tania's free video.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.