Carbohydrates should be a mainstay in everyone’s diets.

Carbohydrates are often demonized in the media, but in truth they are the most powerful of nutrients in affecting your energy levels, brain function and operation of all organs.  Their bad reputation has come from the excess consumption of anti-nutrient refined carbohydrates, such as bagels, donuts, pastries, and processed white flour products like pasta, bread, crackers, and chips. But clean, real food forms such as sweet potatoes, fruits and vegetables provide an abundance of antioxidants, nutrients, and energy-producing carbohydrates that are essential to health.

All carbohydrates get broken down into glucose in the body, our main fuel source. It is used by the brain and nervous system, as well as by our muscles for energy. Choosing the right kind of carbohydrate is essential. The key thing to keep in mind is that complex carbohydrates (i.e., the carbohydrates in natural, fibrous foods like fruits, vegetables, starchy vegetables like potatoes, yams and winter squash, and whole grains) are infinitely better for you than simple carbohydrates like refined sugar.

Sadly, the no-carb diet has dominated the diet industry for quite some time.

People desperate to lose weight are still falling victim to it. At first, it seems quite successful. The weight falls off super quick according to the number on the scale. But this is because the reduced carbohydrates in the diet is replaced with increased protein. There is a very high protein to low carbohydrate ratio. This high of a protein diet is very dehydrating; it flushes water out of your system to help the body get rid of that excess nitrogen that comes from the higher consumption of protein. This dehydrating effect contributes to fatigue, lack of coordination, intestinal problems, and difficulty with body temperature regulation. Additionally, the absence of sufficient storage of glycogen in your muscles (due to low carbohydrate consumption) leads to muscle wasting as our body has no choice but to begin breaking it down to provide fuel for energy. Less lean muscle = decreased metabolism = reduced fat burning potential. Thus, a no-carb diet most always result in sabotaged weight loss efforts.

The carbohydrate debate is not a new one, and like many things in nutritional sciences there are conflicting studies on both ends of the spectrum.

On the side of supporting a very low or no-carb diet, we must consider what the “alternative” was in the study.

If the studies compare the average north American poor quality diet of processed foods with that of eliminating that poor quality food, then of course there will be improvements in many health markers!  

We must ask for the studies that compare a moderate intake (for that person’s energy needs) of good quality carbohydrates with a no-carb or very low diet.

What we do know is that good quality carbohydrates support muscle building.  

If protein is the bricks that build muscle, carbohydrates are the construction workers that put the bricks in place –> carbs are as vital to muscle building as protein.  So if you are a strength or power training athlete, think twice before you consider significantly reducing carbohydrate intake.

SO HOW MUCH?

Most long term studies agree that at least 40% of your daily calories should come from carbohydrates to promote mental alertness and mood, and help your body cope with energy demands. Sports nutritionists would have that number upwards to 50-60% depending on your particular sports and energy needs. However, this can vary greatly depending on your lifestyle, your age and sex, your energy expenditure, your goals, and of course, your own unique biochemistry. Many people, including athletes, are now discovering that reduced carb diets (not zero carb) may be more supportive to their weight loss or wellness goals for an intermittent phase, and then “carb-up” during competition or growth phases.

In the case for the ketogenic diet, which is slowly gaining momentum and striking interest in many people, endurance athletes in particular are finding some benefits. Although some new studies show promise for the keto diet (which is a super low, almost no-carb diet), it is complicated and is very new. Therefore, far more time and long term studies are required to ensure the safety and sustainability of the diet. For more on this, see our blog on Keto & Exercise.

For our weight loss and wellness programs, the average carbohydrate ratio to support weight loss and maintain muscle mass is 35-50%.  To discuss what would be best for you, get in touch today!