embracing carbs: the essential fuel for women's health

Since becoming a holistic nutritionist, I’ve noticed a pattern: many women don’t eat nearly enough carbohydrates and are unaware of how this can contribute to their health concerns. And I don’t blame them! In the realm of nutrition, carbs have been demonized for years, especially in the context of diet culture/women's health. But in reality, they are crucial to our overall health and well-being, and in this blog post, I'll explain 7 reasons why (as well as the types of carbs to prioritize and how much we need to eat daily).

Keep reading to learn more!

COMPLEX CARBS VS REFINED CARBS

Before I get into the reasons why carbs are so crucial to our overall health, it’s important to note that not all carbs are equal. Complex carbs, like whole grains, fruits and vegetables, nuts, and legumes, generally have a lower glycemic index, meaning they are broken down more slowly and gradually release glucose into the bloodstream; this results in more stable blood sugar levels and energy throughout the day. Carbs are also packed with micronutrients, like vitamins and minerals, needed for optimal health. 

On the other hand, refined carbs (like white bread, pasta, cookies, muffins, etc.), with their higher glycemic index, cause rapid spikes in blood sugar, leading to energy crashes, inflammation, and increased risk of insulin resistance and diabetes. 

IT'S ALL ABOUT BALANCE & AWARENESS 

I'm not saying we need to avoid refined carbs altogether…I eat them all the time, in moderation. However, choosing complex carbs most of the time and pairing them with protein and healthy fats can make all of the difference in our health. Since my overall eating habits are balanced and nutritious, I never feel guilty for eating refined carbs, like a cookie or white pasta, etc., when I feel like it. It’s all about balance and awareness!

WHY CARBOHYDRATES ARE ESSENTIAL TO OVERALL HEALTH & WELLBEING 

From fuelling our brains to preserving our muscles and supporting hormonal health, here are 7 reasons why carbs are essential to good health:

1. They’re an energy powerhouse: Carbs are the body's primary source of energy. When consumed, they are broken down into glucose, which fuels every cell in the body. This is why we will see runners ‘carb loading’ before a big race. It provides their muscles with much needed energy!

2. They keep our muscles strong: On a similar note, carbs also help to preserve muscle mass. When we think of strong muscles, protein comes to mind. And while protein is an equally important macronutrient (you can learn more here), carbs can also influence the strength of our muscles. This is because when we eat carbs they are converted to glucose, which is stored in our muscles as glycogen. When we don’t eat enough carbs, our body will break down muscle tissue to provide us with energy. So eating enough carbs is crucial to preventing muscle breakdown, especially if we’re active/working out. 

3. They promote happy hormones/keep cortisol in check: Complex carbs help to regulate hormones such as insulin, which controls blood sugar levels, and cortisol, the stress hormone. Carbs are known to increase the production and release of serotonin, a neurotransmitter that contributes to feelings of well-being and relaxation. A balanced intake of carbohydrates also maintains stable blood sugar levels, which reduces irritability, fatigue, and stress (check out this blog post if you’re interested in learning more about how to manage stress through nutrition and lifestyle) 

4. They support metabolic health: Contrary to popular belief, carbs don't make you gain weight... in fact, they're essential to a healthy metabolism! Severely restricting carbs can slow our metabolic rate, making it harder to maintain or lose weight over time (you can learn more about metabolic health here). So, eating more complex carbs is key to recovering an adapted metabolism.  

5. They fuel the brain: We often forget that our brains—like all organs—need a constant stream of nutrients to function. The brain relies heavily on glucose for energy, so not eating enough carbs can lead to cognitive fog, difficulty concentrating, and impaired decision-making. I definitely experienced brain fog when I wasn't eating enough carbs! 

6. They’re essential to gut health: I feel like I could write a whole blog post on this topic alone! Complex carbs support gut health in a few ways: 

a) They are a source of energy for the body, including the cells lining the digestive tract. This energy helps maintain the integrity of the gut barrier, preventing leaky gut.

b) Certain types of carbs, like dietary fibres and prebiotics, are essential for maintaining a healthy gut microbiome by nourishing the healthy bacteria and creating short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate. SCFAs play a key role in maintaining gut health by providing energy to colon cells, reducing inflammation, and promoting a balanced microbiome.

c) Carbs like dietary fibre add bulk to stool and help maintain regular bowel movements, reducing the risk of constipation and promoting a healthier digestive system. This is why so many women who go on low-carb diets experience constipation.

7. They’re packed with essential micronutrients: Carbohydrate-rich foods, such as whole grains, legumes, fruits, and vegetables, are packed with essential micronutrients, including vitamins, minerals, and antioxidants, which support immune function, bone health, disease prevention, and general vitality! 

WE NEED MORE THAN WE THINK

When I was studying to become a holistic nutritionist, one of our first assignments was to create a personal food diary to understand how to track macro and micronutrients. I was shocked when my teacher told me I was severely under-eating carbohydrates because I thought I was eating a balanced diet. Since then, I’ve noticed many women (even if they aren't intentionally restricting carbs) underestimate how many carbs they need to eat for optimal health. 

HOW TO ENSURE YOU'RE EATING ENOUGH 

While everyone is different and factors like age, weight, height, activity levels, health status, etc. might influence our needs, Health Canada recommends that carbs equal 45-65% of total daily calories. This translates to about 225 to 325 grams of carbs per day for a typical diet of ~ 2,000 calories (although many women might need more than this!). I’m not big on tracking calories or macronutrients daily, but tracking your macros for a couple of days can be a helpful way to see how you're measuring up. Another simple way to ensure you’re getting enough is to ensure that your plate of food consists of 45-65% complex carbohydrates. 

BOTTOM LINE

Not only are carbs not the enemy, they’re also essential to women’s health and can help you feel like you’re most energized, focused, and vibrant self. So let’s stop stressing about them and start enjoying them as part of a balanced, healthy diet. 

Unsure if you’re meeting your nutritional needs? Let's work together! You can book your first 1:1 nutrition counselling appointment with me here.