A Case for Carbs

Nov. 2, 2020
By: Mason Zuniga NDTR ISPP Dietetic Intern 2020, Edited by Ashley Munro, RDN, CDCES

When you hear the word carbohydrate or “carbs”, what do you think?

 

Most people hear the word carb and associate it with “bad”, especially with diet culture emphasizing more protein less carbs. Carbs must be avoided at all costs in diet culture’s eyes. Well… demonizing carbs might be the exact reason we feel out of control around those foods. The truth is you cannot live fully without carbs. On the contrary, carbohydrates are actually your body’s main and preferred source of energy. It might seem controversial, but including carbs is vital to fuel your body and keep a balanced meal pattern sustainable.

 

 

What are carbs anyway? 

 

When we think of carbs, we often think of bread, pasta, and desserts. Carbs are much more diverse than that! This food group includes, fruits, vegetables, whole grains, cereal, 100% fruit juice and a lot of fiber. Having a variety of carbohydrates can be a great base for your menu. As a matter of fact, many cultures include mostly carbohyrates in their meal patterns, things like rice, beans and legumes, which are plant-based, rice in fiber and cost effective!

 

What about sugar? 

 

The body breaks down carbohydrates into sugar. The body actually needs sugar to use to keep your body functioning. According to the USDA, 75% of you plate should be made up of carb sources. Also, lots of research supports consuming 45-65% of your intake in a day from carbs. The body is meant to use carbs as a sustainable sources of energy. The body completely breaks down carbs when consumed, unless it is fiber. (another story) Protein and fat on the other hand, is vital for our bodies to use, but, our bodies are not meant to use it as a default. The overconsumption of any one food group, can causes negative effects. (Fiber, a form of carbs, in soluble form actually helps lower your cholesterol and sugars from being readily absorbed!) ** This might not fit here, is it part of the “bottom line?”

 

The bottom line (subheading)

 

Summarize recommendations here. Lifting up carbs and staying neutral about other nutrients. What is a practical way students can stop being afraid of consuming carbs? Is it permission, how do they do this in an intuitive way?