Blog Post #8a: Macronutrients - Carbohydrates
Now that we have discussed the food groups and how to make a colorful plate, let’s dive further into all the nutrients you will get from a varied diet. The best place to start is with the main three nutrients: Carbohydrates, Fats, and Proteins. Let’s first discuss carbohydrates in this post.
Most foods have carbohydrates, and many food groups we discussed previously count as carbohydrates. Carbohydrates are basically sugar molecules that are broken down during digestion, into glucose. Glucose is a monosaccharide (basically a simple sugar. It’s the most simple form of sugar or the most basic unit that is used to build other sugar structures, however you want to describe it.) Glucose is the primary source of energy for your body.
With carbohydrates, the main food group with this classification that people know is grains, which includes bread, pasta, and rice. However, the food groups fruits and dairy also count as carbohydrates! These foods can be broken down into simple sugars quickly, however, the sugars in fruit and dairy are often naturally occurring. Other foods that count towards carbohydrates are starchy vegetables, like potatoes, beans, corn, and peas. To sum it up, there are three different kinds of carbohydrates: starches, sugars, and dietary fibers. With these three types, most foods will fall into one category. Starchy vegetables would fall under starches (duh), fruit and dairy would be classified as sugars, and indigestible parts of foods would fall under fiber. Any processed foods, such as candy, cookies, cakes, soft drinks, and other sugary foods/beverages would fall under sugars.
Real quick personal story: People tell me almost every day that they “cut all carbohydrates out” of their diet in an attempt to be healthy. When I hear this, I kind of cringe on the inside. Realistically, it is impossible to cut out all carbohydrates from your diet, because most foods will have carbohydrates in them. For example, I had met a girl who cut out all grains from her diet, but continued to eat cheese. Dairy foods count as sources of carbohydrates, so she was still eating carbohydrates! She was just not eating grains. If you do decide to cut out grains from your diet, that is your decision and that is a part of your health journey, but I would have to disagree with this method. The MyPlate model (with all of the food groups) was made that way for a reason, and cutting out a food group from your diet will limit your nutrient intake. Plus, grains can provide you with fiber as well as vitamins and minerals. If you do not get appropriate fiber intake, you can find yourself not going to the bathroom as often. So you do you, but I would strongly recommend using balance and variety in a healthy diet.
Whether you see carbohydrates in a good way or a bad way, you still need them in your daily life to function. Carbohydrates do provide your body with energy, but they also supply your brain with energy too. Carbohydrates are basically the brain’s fuel, and when the fuel tank is low, you may experience brain fog, dizziness, or sluggish behaviors. I spoke to someone who tried the Ketogenic diet, and they stated that they had brain fog for a while, but then when they ate a bag of Cheetos, their brain fog went away. That is because she gave her body carbohydrates! This brain fog is your brain, quite literally, screaming at you that it is starved. This person was not feeding their brain the correct nutrients, so their brain was yelling for the nourishment it needed.
Bottom line: you need carbohydrates to function properly. Some people will need to monitor their carbohydrate intake closely, while others do not need to do this, but both groups of people are still eating carbohydrates! Without considering any medical diagnoses, the intake of carbohydrates will vary from person to person. According to the Academy of Nutrition and Dietetics, you need to aim to consume 45% to 65% of your daily calories from carbohydrates. I usually recommend people to aim for 50%, since it is within that range and it can be easier to calculate daily calorie intake.
I say this in almost every post, but I reiterate it because it is true: your health journey is yours alone. Everyone’s path towards better health will be different because your path is based on your individual needs. But regardless of where your path leads you, you do need to understand that carbohydrates will play a role, whether that role is big or small.
Practical Ways toward a “Peachy” Living:
1) Keeping a food journal can help some people see how many carbohydrates they are eating within a day. If this works for you, this may be a helpful tool.
2) See if you can make some easy food swaps to maximize your nutrient intake. For example, switch that cookie for an apple or swap your two slices of white bread for one whole wheat wrap.
3) See if you can find some recipes that fit in your lifestyle, or see if you can share recipes with your family or friends!
