How Much Carbohydrates Should I Eat?

Carbohydrates provide fuel for your brain, body, and muscles. Carbohydrates contain prebiotics that are important for the growth of healthy gut organisms. Some of the foods that are composed of mostly carbohydrates include all fruits and vegetables. And fruits and vegetables contain most of the vitamins and minerals that we need to survive and live healthy lives. 

A few reasons why carbohydrates may be demonized in the media today. 1) Carbohydrates have changed and now appear in a lot more processed forms, such as table sugar and high fructose corn syrup. 2) Carbohydrates may be hard to tolerate for individuals with gastrointestinal disorders. 3) Processed foods often contain a higher ratio of carbohydrates compared to natural foods.  Individuals with gastrointestinal issues can have trouble processing carbohydrates. 

However, this is not a carbohydrate problem, this is a health and physiology problem. When the gastrointestinal tract has imbalances, then fermentation of carbohydrates can occur in areas of the GI tract that can cause painful symptoms. The solution is not to avoid carbohydrates, the solution is to fix the underlying issue and rebalance out the gut microbiome.

Consuming carbohydrates from fruits, vegetables, and other naturally occurring sources are easily processed in the body. This is because all of the elements involved in natural foods work with the body to help with digestion. The fiber in fruits and vegetables helps to evenly digest carbohydrates throughout the gastrointestinal tract for sustained energy. When consuming a product that is highly processed like table sugar, some digestion issues may occur.

Conversely, carbohydrates in a more processed form can actually be beneficial for individuals performing high intensity exercise. When these carbohydrates are consumed after workouts, the simple sugars are absorbed faster and can provide quicker restoration of glycogen stores, faster recovery, and more energy for the muscles. Processed carbohydrates can be harmful if consumed in excess amounts, but they are still part of a healthy balanced diet. And carbohydrates make up one third of all of the macronutrients that we consume. 

Overall, avoiding carbohydrates may lead to a restriction of most of the foods that we enjoy. A healthy balanced diet consists of proper amounts of protein, fat, and carbohydrates. When macronutrients are consumed together, they support the digestion and absorption of each other. When macronutrients are restricted, the body changes the way that it digests food, and this can lead to imbalances in the gut microbiome and other health consequences. Overall, focusing on balance in your diet, rather than miracle solutions or weight loss will ensure a healthy diet and lifestyle.