Carbs & Sugar - Friend or Foe?
Carbs and sugar have really gotten a bad rap. What I think we need is context.
Let's start with human biology and health 101. If you pick up an elementary education human body science book you know what it's going to tell you? Something like:
Glucose, a type of sugar (i.e. a CARB) is our body and brain's preferred source of energy. Our bodies have the ability to use other sources of fuel, but it comes at a cost.
Hmmm…so why is there such a big fear around sugar and carbs in general?
I think we're misunderstanding the conversation. Our bodies were designed to have cravings and to consume carbohydrates. Sure, there can sometimes be an underlying imbalance, but I truly believe most carb and sugar cravings are actually just your biological response to needing more of them.
How do we do this in a supportive and sustainable way? It starts by understanding the lies behind the carbs-are-bad narrative.
Here's my personal philosophy on what the problems really are:
People are consuming carbs and sugar in the form of store-bought or fast food pastries, breads, and desserts that have lots of fortified synthetic vitamins that our bodies can't process well, AND are made with highly unstable oils like vegetable, canola, etc.
Humans have been eating grains, fruits, honey and other forms of natural carbs and sugars for all of human time. To me, it makes more sense to question the man-made oils and enriched flours/bleached sugars than to criticize the humble carb as a villain.
We aren't eating enough protein. If you have a diet high in carbohydrates and sugars and low in protein, you're going to see some issues. Blood sugar imbalances, hormone disregulation, you name it. But again, isolating carbs and sugars as the issue seems to be missing the mark.
We aren't separating the good from the bad. When I hear blanket statements like “carbs and sugar are bad”, it just lacks any nuance or sustainability. The truth is, things like corn syrup, processed and fortified grains, bleached sugar, GMO crops - they DO fall into the “no” list for me personally. However, real food like maple syrup, honey, fresh fruits, potatoes, organic rice, homemade fresh milled sourdough - those foods have historical basis and lots of nutrient value!
We need more nutrient density as a whole. Like the argument for more protein, a diet full of only carbs and sugar, even natural, is missing some key components. We need fat-soluble vitamins through things like quality dairy, grass-fed meats, pastured eggs and poultry, and well-sourced seafood.
My personal favorite nutrient-dense forms of carbs and sugars include
honey, maple syrup, blackstrap molasses, panela cane sugar
fresh ripe fruits, dates, fresh juices
root veggies like potatoes, sweet potatoes, turnips, etc
organic soaked (and ideally sprouted) grains like rice and oats
if you tolerate gluten, fresh milled wheat berries & homemade sourdough
And ANY time I consume carbs, I have bioavailable protein and fats alongside it. Think eggs with your oatmeal, cheese with your fruit, steak with your potatoes.
So here's my advice: next time you hear that “sugar and carbs are bad”, stop and ask yourself - does that really resonate with me? Does that make sense with human historical food consumption or for my current lifestyle?
And of course if you need help pairing your meals for the best nutrient support, grab a meal plan!
