Carbohydrates (often just called “carbs”) have gotten a bad reputation. “Carbs are bad,” said a “health influencer” on social media or your neighbor next door.
Maybe you were told to limit or avoid carbs all together because of blood sugar, weight or overall health concerns. But are carbs bad for you?
The truth is a bit more complex than that. Carlie Hansen, a registered dietician with University Health, answers a few commonly asked questions about these essential nutrients and provides ways we can all have a healthy relationship with carbs.
What Are Carbohydrates?
Carbohydrates are an essential nutrient, and they are the preferred source of fuel for the body, particularly the brain. The brain uses 20-40% of the total energy provided by carbs.
It’s helpful to use this analogy: Carbohydrates are to the brain as fuel is to a vehicle. In other words, without carbs, your brain can’t shift into gear.
Are Carbs Bad for Your Health?
Carbs are often vilified due to their effect on blood sugar and the potential for weight gain if they’re consumed in excess amounts.
“Popular fad diets, like the keto diet, severely restrict the intake of carbs and often include high amounts of protein and fats,” said Hansen. “This kind of drastic diet change could lead to high cholesterol and other risk factors for heart disease.”
Hansen notes that if you are considering making any changes to your diet, talk with a primary care provider first. They can safely guide you towards your goals without risking your health in the process.
How Carbohydrates Affect Blood Sugar
When you eat carbs, your body breaks them down through an elaborate process. This starts in the mouth with an enzyme called amylase. Once in the stomach, the carbs are further broken down by other enzymes produced by the intestines and pancreas, until they are in the smallest form of glucose.
Glucose then moves into the bloodstream, which is how we get blood glucose, also known as “blood sugar.” The pancreas produces a hormone called insulin that allows blood sugar to move into cells throughout the body, where it produces energy.
That’s the ideal process for how the body handles blood sugar, but for those who have diabetes, the body does not make enough insulin or does not use it efficiently. This causes blood sugar levels to rise to an unhealthy level after meals.
The more carbs a meal contains, the higher blood sugar will rise. “Any excess carbohydrates consumed are converted to fat and stored in the body as reserve fuel sources. Over time, this can lead to weight gain,” Hansen said.
“What’s tricky is that restricting carbohydrates too much will cause the brain to go into survival mode,” notes Hansen. This restriction causes the body to break down muscle tissue to use as fuel. Insufficient carbohydrate intake can also lead to dangerously low blood sugar, also known as hypoglycemia.
How Many Carbs per Day Is Healthy?
“The amount of carbs you need in a day depends on your health and doctor’s recommendation,” said Hansen.
The general recommendation of daily carbohydrates is 60-75 grams per meal for men and 45-60 grams for women. For someone eating approximately 2,000 calories in a day, that means roughly 900 to 1,300 of those calories should come from carbs. But in addition to eating enough carbs, you also want to make sure you’re eating the right kind of carbs.
Simple Carbs vs. Complex Carbs
Hansen notes there are two forms of carbohydrates: simple and complex.
Simple Carbs
Simple carbs are easily digestible sugars, which causes blood sugar to rise quickly.
Eating too many simple carbs can lead to weight gain and elevated blood sugar, which in turn can lead to the development of Type 2 diabetes.
There are three primary forms of simple carbs:
- Fructose is found in fruit, honey and agave.
- Lactose is found in cow’s milk.
- Sucrose is commonly known as “table sugar,” and it is found in many highly processed foods and beverages like soda, fruit juice, candy and ice cream.
Complex Carbs
“Complex carbs take longer for the body to digest and absorb,” said Hansen. “This slows down how quickly your blood sugar will rise.”
Complex carbohydrates also contain fiber. The human body doesn’t have the ability to digest some types of fiber, so it doesn’t affect blood sugar. Those forms of indigestible fiber serve as food for the good gut bacteria in the colon. A high-fiber diet is good for maintaining blood sugar control as well as a healthy gut microbiome.
Good sources of complex carbohydrates include:
- Beans/legumes/lentils, such as pinto beans, kidney beans and black beans.
- Starchy vegetables, such as corn, peas, potatoes, jicama and butternut squash.
- Whole grains, such as whole grain bread, whole wheat pasta and brown rice.
The Bottom Line on Carbohydrates & Blood Sugar
Our bodies — and especially our brains — need carbohydrates to function. “Eating enough carbs and choosing the right kinds of carbs can help you keep your blood sugar in a healthy range and avoid weight gain,” Hansen said.
To get the most out of carbohydrates, fill your diet with complex carbs, including those found in vegetables and whole grains. It’s fine to eat a moderate amount of simple carbs, especially those found in fruit and milk, but aim to get most of your carbohydrates each day from complex carbs.
Primary Care at University Health
Schedule an appointment with one of our primary care providers if you are thinking about changing your diet.
Together, they will work with you on figuring out the best health plan for your lifestyle to best reach your goals. Your provider can also refer you to one of our expert dietitians if extra help is needed.
Diabetes Care at Texas Diabetes Institute
If you have diabetes and are looking for help managing your health, we offer a variety of free classes related to diabetes self-management, pre-diabetes, weight loss and heart health at University Health Texas Diabetes Institute. Classes are offered year-round and are taught by expert Certified Diabetes Care and Education Specialists.
Ask your provider for a referral or call 210-358-7100 to speak with Patient Education Services for more information.
