In Defense of Carbs
In Defense of Carbs
For years, the trend has been to adopt a low-carb lifestyle, which still remains popular among many. While reducing carb intake can yield short-term benefits like depleting glycogen stores and initial weight loss on the scale, it’s important to recognize that a long-term low-carb diet may not be ideal.
When you hear the word “carb,” what comes to mind? Fat gain, inflammation, and high blood sugar? Let’s examine some facts:
– Increased insulin: Yes
– Fat gain: No, insulin is actually a satiety hormone that doesn’t directly lead to fat gain.
– Inflammatory: It’s a mix. Processed grains can be inflammatory, but whole grains in limited quantities are generally not.
Now let’s delve into what truly happens when carbs are drastically reduced over extended periods:
– Decreased thyroid hormone
– Increased cortisol levels
– Decreased testosterone levels
– Mental fog and lack of clarity
– Muscle breakdown
– Weakened immune function
For women specifically, long-term carb restriction may manifest as:
– Irregular menstrual cycles
– Reduced fertility
– Hypoglycemia and blood sugar fluctuations
– More fat stored around the midsection
– Decreased bone density
– Mood disorders such as anxiety and depression
– Fatigue and disrupted sleep patterns
So what should you do next? Here are some key considerations:
1. Moderation is crucial for everyone. Aim for a suggested serving size equivalent to one cupped hand.
2. Focus on consuming more healthy carbs rather than processed ones.
3. Time your carb intake closest to your workout or exercise session for optimal utilization.
Remember, balance is essential when it comes to carbohydrates and overall nutrition. Prioritize nourishing your body with the right types of carbs while maintaining a sustainable approach to your dietary choices.
Here are some resources that you can refer to for further information on the topic:
1. “Carbohydrates and Exercise Performance” – A comprehensive article by the American College of Sports Medicine (ACSM) that discusses the role of carbohydrates in fueling physical activity and optimizing performance. Available at: https://www.acsm.org/docs/default-source/files-for-resource-library/carbohydrates-and-exercise-performance.pdf
2. “The Truth About Carbs” – An informative video by Registered Dietitian Abbey Sharp, where she provides insights into different types of carbohydrates, their impact on health, and how to make informed choices. Available at: https://youtu.be/VjQkqFSdDOc
3. “The Science Behind Carbohydrate Recommendations for Athletes” – A research paper published in the Journal of the Academy of Nutrition and Dietetics that explores evidence-based recommendations for carbohydrate intake in athletes. Available at: https://pubmed.ncbi.nlm.nih.gov/30857967/
4. “The Truth About Low-Carb Diets” – An article by Harvard Health Publishing that examines the potential risks and benefits associated with low-carb diets, highlighting important considerations for long-term sustainability and overall health. Available at: https://www.health.harvard.edu/staying-healthy/the-truth-about-low-carb-diets