by Rob Davidson Ph.D., DHA
Essential for a Healthy Lifestyle and Undeserving of a Bad Reputation For decades, carbohydrates have been the scapegoat in discussions about obesity, diabetes, and poor health.
Popular low-carb diets like the ketogenic and Atkins diets have painted carbohydrates as the root of many health issues. However, this narrative overlooks the crucial role that carbohydrates play in maintaining a healthy lifestyle. Carbohydrates are not inherently bad; in fact, they are an essential macronutrient that fuels the body and brain, supports metabolic function, and promotes long-term health when consumed as part of a balanced diet.
Carbohydrates are one of the three macronutrients, alongside proteins and fats, that provide the body with energy. They are found in a wide range of foods including fruits, vegetables, grains, legumes, dairy, and even sweets. Carbohydrates are categorized into two main types: simple and complex. Simple carbohydrates are quickly digested and found in foods like fruit, milk, and sugar-sweetened beverages. Complex carbohydrates include starches and fiber-rich foods like whole grains, legumes, and vegetables, which are digested more slowly and provide longer-lasting energy.
According to the Dietary Guidelines for Americans 2020–2025, carbohydrates should make up 45–65% of total daily calories for both children and adults, reflecting their importance as a primary energy source (U.S. Department of Health and Human Services & U.S. Department of Agriculture, 2020).
Why Carbohydrates Are Essential
1. Primary Energy Source
Carbohydrates are the body's preferred source of fuel, especially for the brain and central nervous system. Glucose, derived from carbohydrate digestion, is essential for cognitive functions, concentration, and physical performance.
“The brain alone uses about 120 grams of glucose daily, more than half of the body's total glucose consumption in a resting state” (Institute of Medicine, 2005).
2. Support for Physical Activity
Carbohydrates are critical for athletes and active individuals. During high-intensity exercise, carbohydrates provide the fastest and most efficient source of energy.
According to the American College of Sports Medicine, carbohydrate intake improves endurance and performance during prolonged physical activity (Thomas et al., 2016).
3. Rich in Fiber and Nutrients
Whole-food sources of carbohydrates, such as fruits, vegetables, whole grains, and legumes, are high in dietary fiber. Fiber supports gut health, reduces cholesterol, regulates blood sugar levels, and lowers the risk of chronic diseases like heart disease, type 2 diabetes, and colorectal cancer (Slavin, 2013).
“Dietary fiber from carbohydrate-rich foods is associated with a 15-30% lower risk of all-cause and cardiovascular-related mortality” (Reynolds et al., 2019).
The Problem Is Over-Processing, Not Carbohydrates
The negative perception of carbohydrates largely stems from the overconsumption of refined carbs and added sugars, which are stripped of fiber and nutrients. These are found in white bread, pastries, sugary cereals, and sodas.
“It is the type and quality of carbohydrate in a diet that is important for health, rather than the total amount of carbohydrate consumed” (World Health Organization, 2015).
Processed carbohydrates can contribute to insulin resistance, obesity, and metabolic syndrome. However, lumping all carbs together creates confusion and may lead people to avoid nutrient-dense foods that are vital for good health.
Carbohydrates and Weight Management
Contrary to popular belief, carbohydrates can be part of a weight loss or weight maintenance diet. Several large-scale studies have shown that diets including complex carbohydrates are just as effective—or more—than low-carb diets when it comes to long-term weight control.
The DIETFITS trial (Gardner et al., 2018), which compared low-fat and low-carb diets in 609 adults, found no significant difference in weight loss after one year and emphasized the importance of diet quality, not carb quantity.
Rehabilitating Carbs' Reputation
Carbohydrates are not the villain they are often made out to be. When consumed in the form of whole, minimally processed foods, they provide essential nutrients, fiber, and energy needed for optimal physical and mental health. Instead of avoiding carbohydrates altogether, individuals should focus on carbohydrate quality, opting for whole grains, fruits, vegetables, and legumes while limiting highly processed and sugary foods.
Promoting a balanced, evidence-based view of carbohydrates can help combat nutritional misinformation and foster healthier dietary habits.
References:
Gardner, C. D., Trepanowski, J. F., Del Gobbo, L. C., et al. (2018). Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association with Genotype Pattern or Insulin Secretion. JAMA, 319(7), 667–679. https://doi.org/10.1001/jama.2018.0245
Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press.
Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E., & Te Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434–445. https://doi.org/10.1016/S0140-6736(18)31809-9
Slavin, J. (2013). Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients, 5(4), 1417–1435. https://doi.org/10.3390/nu5041417
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports
Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006
U.S. Department of Health and Human Services & U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans, 2020–2025. https://www.dietaryguidelines.gov
World Health Organization. (2015). Healthy diet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet
