Generally speaking, carbohydrates get a bad rap in our “diet” culture, but the truth is that they are vital to our overall health and well-being. After all, carbs are the only source of fuel that your brain will accept, and they are the preferred energy source for your nervous system and red blood cells too. But don’t they make you fat? Well, yes and no. Confused? Don’t be … It really all depends on what kind of carbs you eat! So before you purge every carbohydrate in your search for wellness and fitness, you owe it to yourself to separate the good from the bad, the fact from the fiction, when it comes to carbs.

Refined vs. Whole Grain

Of course, it goes without saying that some of this bad rap is warranted. But the plain truth is that it is refined carbohydrates that are detrimental to your long-term health, as their overuse has been connected to obesity, cardiovascular disease, diabetes, cancer, and increased risk of an early death. Refined carbohydrates include all processed grain products—such as flours, pastas, rice, dried biscuits, corn starch, and sugar (white and brown). However, plant-based, whole-food carbohydrates are invaluable and, indeed, are life-sustaining. Think of them like a solar battery; they are created and stored by plants as they receive energy from the sun. That energy is then processed and utilized by our bodies in amazing ways as we eat them. These quality carbohydrates include vegetables, fruits, whole grains, legumes, nuts, and seeds.

Toxic Carbs vs. Nutritious Carbs

Refined carbs—again: flours, pastas, added sugars, etc.—are highly toxic to our bodies due to their high concentration, compared to the sugar ratios found naturally in plants. Often, these carbs are disguised in ingredient lists on the pre-processed foods you buy in boxes and cans, but generally equate to four grams of sugar per one teaspoon. They are instrumental in Australia’s obesity epidemic because their conversion to blood sugar is more efficient and excess is stored in fat – but are less satisfying to your appetite, causing the desire to eat more of them! Conversely, the digestion & absorption of carbs from whole-plant foods is slower and helps the body better control blood glucose levels, regulate metabolism, reduce hunger, provide sustained energy, and keep cholesterol and triglycerides balanced. They actually protect against the chronic and degenerative conditions associated with refined carbs. Carbs from whole foods found in nature less likely to make you fat! Whole-food carbs also benefit our digestive health—providing fibres, maintaining gut flora, and allowing for efficient excretion of bodily wastes. Our bodies are adept at controlling the glucose created when we eat complex carbohydrates. Fruits, for instance, besides being an invaluable vitamin and mineral source, support their fructose content with their powerhouse whole-food infrastructure—fibre, water, enzymes, cellular structure, etc. – this process of digestion makes the absorption process slower and more sustained levelling out of blood sugar levels. Carbs aren’t your enemy. In fact, they are vital for your survival, which can be confusing considering the contradictory information about them. But again, the golden rule here is what kind of carbs you’re eating. How can you make this practical in your life? The World Health Authority recommends 55- to 75-percent of the calories you consume should be complex carbohydrate based and—this is the key—no more than 10 percent of these carbs should come from refined sugars. Simply put—eat more fruits and vegetables; eat fewer refined breads and pastas. Yes. It’s okay to have a sweet treat occasionally, as long as you know the risk of consuming them and practice moderation. If you can’t eat a potato chip or a spoonful of ice cream without that irresistible desire to eat more, then it’s best to leave it out of your grocery list.