Carbohydrates, known as “carbs,” are everywhere: bread, baked goods, fruits, and pretty much every food. While the keto diet and other carb-restricting diets are gaining popularity, it is important to understand that carbohydrates can be incorporated into a weight-loss regime. In fact, failure to consume sufficient carbohydrates can be detrimental to our health in multiple ways. There are numerous reasons why this macronutrient is so widespread and essential to our health.
The basic molecular composition of carbohydrates features the elements of carbon, hydrogen, and oxygen, similar to most organic molecules. These simplest form of these molecules are classified as monosaccharides. Monosaccharides include glucose, the basic molecule for metabolism, fructose, found in fruits and honey, and galactose, the sugar in milk. When two monosaccharides are bonded, they form disaccharides, or double sugars. These molecules include sucrose, commonly known as sugar, maltose, or starch, and lactose, another component of milk. Finally, the most complex form of carbohydrates are polysaccharides, which are long chains of smaller molecules. Starch found in grains and vegetables and fiber, the indigestible parts of plants, are the two main types of polysaccharides.
The daily recommendation for carbohydrates is that they make up half of our daily calories because of their role in body processes. The main function of carbohydrates is to provide energy to our bodies and prevent proteins from being consumed for this purpose. When the body runs out of carbohydrates to burn, it will turn to proteins, which can be harmful to our muscle mass. Additionally, carbohydrates play a major role in fat metabolism. In order for our bodies to properly break down fatty acids, sufficient carbs must be provided. Without proper glucose stores, ketoacidosis can occur, a condition in which broken-down fats collect in the blood. Carbohydrates are also necessary for providing fiber to our digestive systems to aid with overall gut health and digestion.
As we all know, carbohydrates make up the majority of our favorite foods: bread, pasta, cookies, and even candy. Other sources include cereal grains, vegetables, fruits, and sugar. Thus, carbohydrate deficiencies are rare, aside from cases where people follow the keto diet. This lifestyle can lead to malabsorption of fats, a consequence that may not show up until time has elapsed.
Simply put, carbohydrates are essential to a healthy diet and should not be regarded as the enemy to weight loss in any way. Instead, view them as fuel for our daily tasks, workouts, and thinking. The main macronutrient in most of my recipes is carbohydrates for a reason — they are delicious and energizing. Next time you eat that cookie, instead of thinking “this is going to make me gain weight,” remember all the fuel it will provide for your deserving body.
Source: Roth, Ruth A., and Kathy L. Wehrle. Nutrition & Diet Therapy. Cengage Learning, 2018.
