Most of my clients come to me with questions and some of the first ones focus on carbs. Many think carbs are ‘bad, and others aren’t sure what they are, other than that they are ‘bad’. I am here to tell you that carbs are NOT bad! We need carbs for our bodies to function properly. Now, there are differences in carbs. But first, what are they? Carbs, or carbohydrates, are one of three macro-nutrients we hear about. Simply put, carbs generally come from plant sources, protein from meat/animal sources, fats are fats, and include oils and butters. Some foods have more than one macro in their make – up, but we tend to put most foods into these categories.
Fats are fairly straight – forward and have also gotten a bad rap in the past. However, with the Keto and other new fad diets, our fears have lessened and most of us know to stay away from certain things like fries and theater popcorn and to use more avocados. Most of us are also aware of where to find protein and either enjoy it (lean, skinless versions, I hope) or avoid meat/animal – based sources, if you lean toward the vegan/vegetarian life – style.
Carbs are a little trickier, and there’s a plethora of conflicting information about them. I just want to give you a quick run-down of some things to consider about carbs:
- All carbs are not created equal! Some are more nutritionally dense than others and are what we want on our plates several times per day. The nutritional level has a lot to do with how quickly they ‘turn to sugar’ and how much fiber they include.
- EVERY carb comes with fiber, it is just the way God packaged it! The fiber limits the rate of absorption of the glucose in the carb from the gut into the blood stream, thereby protecting the liver, which should be a primary intent of all food.
- If glucose is not absorbed early (because the fiber hinders absorption), you will not get the spike in glucose and insulin, and it goes further down the digestive tract to where it can feed our gut bacteria, which is the second directive for food
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- Carbohydrates that are higher in fiber and are eaten with their fiber in – tact (eat the potato skins and grainy bread!) are better choices.
- Carbohydrates whose fiber is not processed or removed come from foods which are closest to their natural state, potatoes and other veggies with skins on, not over – cooked, and grains that are closest to their natural state fit this bill.
- Fiber is not absorbed as we digest the food, it is not for us, it is for our bacteria to eat.
- If our bacteria are not properly fed, they begin to eat a layer protective cells in the intestines, which can lead to problems like Irritable Bowel Syndrome, Leaky Gut and autoimmune disease. This breach allows an environment conducive to various illnesses.
- Our food industry insists on stripping fiber from our foods to make them more palatable, to allow for freezing, and many other things-in general, to increase shelf – life.
Fiber, simply put, forms an additional barrier in the digestive tract that keeps absorption from occurring early in the process, which protects the liver and saves the feast for our bacteria, which happens later in the digestive process.
Bottom Line:
We NEED carbs!! Just choose wisely and you will provide protection for your liver, prevent ‘sugar’ spikes, and will keep your gut bacteria happily munching that fiber!!
Keep making better choices for a healthier lifestyle,
Your Bff, Suzy
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