Carbs get a bad rap. One minute, they’re blamed for weight gain, the next, they’re essential for energy.
So what’s the deal?
Let’s break it down.
Why Do We Need Carbs?
The common conception is that carbs are the body’s main fuel source, when in reality, they provide instant energy as compared to fats and proteins. They break down into glucose, powering everything from brain function to workouts. If you’re feeling sluggish, low-carb intake might be why.
Carb Types For Dummies
1. Complex Carbs
● Whole grains (brown rice, quinoa, oats, millets)
● Fruits, vegetables, legumes (lentils,chickpeas, etc ), nuts, seeds
● Dairy items: milk, paneer, yogurt, etc
2. Refined Carbs
● White bread, white rice
● Sugary snacks, sodas, processed cereals
How to intake carbs?
● When having a sedentary lifestyle: Excess carbs can be stored as fat.
● Late-night binges: Leads to unnecessary calorie intake.The ‘time you eat’ is equally important as ‘what you eat’
● Naked carbs: Carbs without protein spike blood sugar, causing crashes. Ensure around 50% of your carbs are coming from vegetables (cell wall intact carbs)
Debunking Carb Myths
● “Carbs make you fat.” Excess refined carbs can be stored as fat.
● “You need to cut carbs for weight loss.” Quality and quantity matter more than elimination.
● “All carbs are the same.” Whole foods fuel you; processed ones drain you.
The Bottom Line
Carbs aren’t the enemy. The key is choosing the right ones, eating them at the right time, and balancing them with proteins and healthy fats.
