You NEED Carbs.

Here's Why (and what kind)

You probably have some established notions about what foods are "good" or "bad," "healthy" or "unhealthy." 

In our culture, where there's an obsession with losing weight, many people think "eating healthy" means following a low-calorie diet or cutting out carbs – or at least cutting out the "bad," sugary carbs. 

Not so fast. 

It's all about context. 

Carbohydrates are one of three macronutrients, which are nutrients the body needs in large amounts. The other two are protein and dietary fat. 

Everyone needs energy to survive, and carbohydrates are the body's preferred energy source. 

You may have heard carbohydrates categorized as "simple" or "complex."

This refers to their molecular structure.

Simple carbs have shorter chains of sugar molecules, and complex carbs have longer, more complicated chains. 

The shorter chains in simple carbs can be broken down more quickly for short bursts of energy, while the longer chains of complex carbs take longer to break down during the digestive process, creating a slower release of energy.

This doesn't make them "good" or a "bad" thing. It's just a fact.

(In the photo above, the complex carbs would be on the left, and the simple carbs are on the right. Many of the so-called "simple" carbs, like chips and pastries, also contain higher levels of dietary fat, while the complex carbs are packed with water, fiber, vitamins, and minerals.)


Good Carbs vs. Bad Carbs

This is marketing language created to sell you low carb diet programming. 

Carbohydrates are not good or bad. 

Carbohydrates DO have different molecular structures that determine how they'll be used in the body.

Foods containing carbohydrates often have other important nutrients as well (but some do not!)

Whether certain kinds of carbs are beneficial for you depends on your goals and your body's needs. 

Take Pop-Tarts, for example. 

For a kid's breakfast, if it’s the only thing they'll have until lunch, it's not the best.

It's high in sugar and low in fiber, which means it will be digested quickly, causing blood sugar levels to spike quickly, likely leaving the kiddo hungry, tired, and unable to focus in school. 

But if they're running out the door or they're picky eaters, it is 100% better than not eating anything! 

That also doesn't mean Pop-Tarts are 'bad." It means they're not the best choice for providing sustained energy or important nutrients. Pairing them with protein or fibrous foods will help boost nutrition and prevent the “crash” following an increase in blood sugar. 

The higher sugar content and low fiber does, however, make Pop-Tarts solid choices for pre-workout or mid-hike snacks. Without fiber, they'll digest more quickly and with less potential for cramping, while delivering a quick burst of energy to the muscles. 

Now let's look at apples. 

"An apple a day keeps the doctor away," right?

It's a popular jingle for a reason. 

Apples are complex carbs that are high in soluble fiber, which helps keep you full longer and can help lower cholesterol levels. They're also great sources of vitamin C and potassium – and they're even higher in sugar than Pop-Tarts.

Most people would agree that apples are nutritionally superior to Pop-Tarts, but there ARE instances where they may not be the better choice.

If you're looking to lose weight, lower your cholesterol, or have a nutritious snack that will keep you full until your next meal, apples it is. 

But if you have low blood sugar and need to raise your levels quickly, or if you're preparing for or in the middle of a workout or race, Pop-Tarts will spike your blood sugar and give you a quick burst of energy with less risk of GI discomfort. 

It's All About Context

Foods aren't "good" or "bad." 

Foods are combinations of molecules that may or may not benefit your body's unique needs and goals.

Foods may be good or bad for you personally – if you have a food allergy, that food is definitely bad for you! – but foods themselves are neutral. 

What is right for someone in one situation may not be what's beneficial for them in another situation, and what works for one person may not be a smart choice for someone else. 

The trick is learning the basics of nutrition so you can apply them to what YOUR body needs.