The term 'carbohydrates' often intimidates many, being linked with high-calorie content and commonly viewed as something to avoid on a weight loss diet. While it’s true that excessive carbohydrates can be bad for health, they are also essential. Carbohydrates play a crucial role in providing energy and offer various health benefits. Connector reached out to health experts to understand the role of carbohydrates in our diet and determine whether they are friends or enemies.
What Are Carbohydrates?
Carbohydrates are essential nutrients found in many foods and drinks, providing the body with glucose for energy. They are present in healthy options like bread, beans, and potatoes, as well as less healthy choices such as cookies and soft drinks. Carbohydrates come in different forms, including sugars, fibres, and starches. While they are crucial for the body’s energy and overall function, it's important to choose the right type of carbohydrates. Unhealthy carbohydrates can negatively affect your health, but good carbohydrates help manage fatigue and maintain energy levels.
Types Of Carbohydrates And Which One To Pick
Lamees Elderbi, Senior Bariatric Dietitian at Healthpoint, explains, "Carbohydrates are divided into three main types: Simple carbohydrates, found in foods like table sugar, honey, and soda, can quickly raise blood sugar, though naturally occurring ones in fruits and dairy are beneficial. Starches, or complex carbohydrates, are rich in vitamins, minerals, and fibre and provide sustained energy. Fibre, another complex carbohydrate, supports digestion and offers health benefits, particularly for those with diabetes or prediabetes."
Munawara Yahaya, Clinical Dietitian at Nabta Health says, "Simple carbohydrates provide quick energy but should be eaten in moderation, while complex carbs offer lasting energy and important nutrients. Complex carbs, like whole grains and vegetables, release energy slowly, keeping you full and preventing energy crashes. In contrast, simple carbs, found in sugary snacks, give a fast energy boost but can cause rapid blood sugar spikes, followed by crashes and hunger. Choosing complex carbs helps maintain stable energy and better control of blood sugar."
Why Do We Need Carbohydrates In Our Diet?
Carbohydrates are essential for providing energy to our bodies. When we eat carbs, the digestive system breaks them down into glucose, which enters the bloodstream. Insulin then helps move glucose to our cells for energy. Any extra glucose is stored in the muscles or liver, and once those are full, the excess is converted into fat. Hence, the type of carb you consume and how much you consume matters. Sharing input on this Lamees Elderbi, from Healthpoint adds, "Carbohydrate needs vary based on age, gender, activity level, and health conditions. Generally, healthy adults should get 45% to 65% of their daily calories from carbs, according to the 2020-2025 Dietary Guidelines."
Asia Mohammed Al Bloushi, Lead Dietitian at Imperial College London Diabetes Centre (ICLDC) adds, "Carbohydrates play a crucial role in fuelling physical activity and exercise. They provide immediate energy by converting into glucose, while excess glucose is stored as glycogen in the muscles and liver. During high-intensity or prolonged exercise, the body taps into these glycogen stores to maintain energy. Without sufficient carbohydrates, performance can decline, leading to early fatigue and reduced endurance. Post-exercise, carbohydrates help speed up recovery by replenishing glycogen levels, reducing muscle soreness, and supporting faster recovery, especially when consumed within 30 minutes to 2 hours after exercise."
What To Add To Your Diet
Complex carbohydrates, found in whole grains, fruits, vegetables, beans, and whole grain pasta, should be a regular part of your diet. These carbs consist of long chains of sugar molecules and provide lasting energy, making you feel fuller for longer. To choose the healthiest options, check for whole grains at the top of ingredient lists and look for foods high in fibre on nutrition labels.
"Carbohydrates benefit the body when you choose the right kinds for your daily diet," says Asia Mohammed Al Bloushi from ICLDC, and also suggests incorporating a variety of healthy carbs such as whole grains, fruits, starchy vegetables, legumes, nuts, and seeds.
Lamees Elderbi at Healthpoint recommends incorporating healthy carbohydrate sources such as whole grains, bran cereal, whole fruits, legumes, barley, quinoa, brown rice, whole wheat pasta, granola, and starchy vegetables like sweet potatoes, green peas, and corn into your diet.
Munawara Yahaya at Nabta Health says, "Carbohydrates aren't always bad for the body. The key is choosing the right types and consuming them in appropriate amounts. Complex carbs, like those in whole grains, fruits, vegetables, and legumes, are rich in fibre, vitamins, and minerals, offering sustained energy and promoting overall health. On the other hand, simple carbs found in sugary drinks, white bread, and pastries can be high in added sugars and low in nutrients. Overeating them can lead to weight gain, blood sugar spikes, and other health issues."
Carbohydrates And Weight Gain Connection
Carbohydrates are essential for maintaining energy levels and, when consumed in moderation, are good for health. However, simple carbs found in junk food, soda, and sugary snacks are often linked to weight gain, as they lack nutrients and are high in sugars. Overconsumption of refined carbs can increase the risk of obesity, type two diabetes, hypertension, and heart disease.
Sharing insights on this, Asia Mohammed Al Bloushi, Lead Dietitian at ICLDC adds, "Yes, consuming high amount of carbs like refined or simple carbohydrates can lead to weight gain, and insulin resistance since when you get excessive amount of carbs can be eventually stored as fat and will contribute to weight gain, frequent spike of blood sugar levels due to high intake of simple carbs can cause your body to become less responsive to insulin and this is known as insulin resistance and type two diabetes."
Azza Aljneibi, Nutritionist at Cleveland Clinic Abu Dhabi adds, "Consuming excessive amounts of carbohydrates, especially simple ones, can lead to increased insulin secretion and glycogen storage. If the stored glycogen is not utilised through exercise or movement, it may be converted into fat, leading to weight gain. This excess energy can also contribute to metabolic issues such as diabetes, polycystic ovary syndrome (PCOS), or insulin resistance, which are becoming increasingly common.
Additionally, for individuals with certain conditions, like diabetes, it is crucial to properly manage carbohydrate intake. A registered dietitian can provide education and create a personalised meal plan to help manage carbohydrate consumption effectively."
"Consuming too many carbohydrates, especially refined and processed ones, can lead to health issues like weight gain and insulin resistance. Excessive carbohydrate intake can cause spikes in blood sugar levels, leading to increased fat storage and potential metabolic problems over time," adds, Nur Al Abrach, Clinical Nutritionist and Head Of Clinical Education At Nabta Health
How Much Carbohydrate One Needs
Carbohydrates are not the enemy if chosen wisely and consumed in moderation. Azza Aljneibi from Cleveland Clinic Abu Dhabi explains that carbohydrate needs usually make up 40% to 50% of total energy intake, but this can vary based on factors like age, activity level, gender, and overall health. For instance, children and active adults may need more carbs to support growth and energy, while older adults may require fewer due to reduced energy needs. It's important to adjust carbohydrate intake according to individual needs and life stages.
Misconceptions About Carbohydrates That One Needs To Know
Nur Al Abrach at Nabta Health explains, "Common misconceptions about carbohydrates include the belief that all carbs are bad and that they should be avoided for weight loss. Informed choices involve understanding the difference between refined and whole carbohydrates, focusing on the latter for their fibre and nutrient content, and recognising the role of moderation and balance in a healthy diet."
Azza Aljneibi from Cleveland Clinic Abu Dhabi says, "There are myths about carbohydrates, like them being the main cause of weight gain and diabetes, or that cancer cells thrive on sugar. But what matters is both the amount and type of carbs you eat. Opt for whole grains for their fibre and nutrients, and pair simple sugars with protein and healthy fats to keep blood sugar steady. Watch portion sizes, limit added sugars and refined carbs, and adjust your diet based on how you feel and perform."
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Lamees Elderbi from Healthpoint says, "Many people wrongly believe that carbs lead to weight gain and are unhealthy. In fact, carbs are essential for both body and brain function. The trick is to eat them in moderation and select options rich in fibre, vitamins, and minerals. For instance, opt for whole fruits rather than fruit juices, choose whole wheat pasta and bread over refined versions, pick oats instead of sugary cereals, and try out various grains."