Carbohydrates are the main fuel source our body uses for physical activity and brain function. Our bodies absorb carbohydrates into the blood stream primarily through the walls of the small intestine. The carbohydrates we eat are absorbed into our cells with the help of insulin, the chemical messenger which opens the door to the cell. You can think of insulin like a key fitting into a lock to open a door. Once carbs move into our cells or through the doors, they act like gasoline fueling an engine, by creating energy for us to be powerful in all of the outdoor activities that we plan to do this spring, to thrive at work and to enjoy our lives. Without carbohydrates or enough insulin/ability to use insulin, we may have reduced brain function, and a lack of energy as they are the main fuel source that our brain and muscles thrive on. Carbohydrates keep us energized even when we are sitting still. When our bodies lack carbohydrates, they tap into back-up fuel sources like fat and sometimes protein.
Carbohydrates are some of the highest sources of fiber, magnesium, potassium and B vitamins. Without carbs you may experience negative symptoms of fatigue, headaches, lack of focus, constipation, moodiness, bad breath and cramping to name a few.
Carbohydrates will not cause weight gain when they are in balance with our body’s fuel needs and the life we lead. We must keep in mind that ultra processed foods are not broken down and utilized in the same way that whole foods carbohydrates are. Cane sugar should not be a main source of carbohydrates in our diet. A sedentary lifestyle can contribute to a reduced need for carbohydrates.
When you are choosing your carbohydrates, think about whole foods:
- Starchy vegetables like peas, corn, squash and potatoes
- Whole grains like quinoa, steel cut oats, millet, brown rice, and more
- Legumes like chickpeas, navy, kidney, black, and cannellini beans, all varieties of lentils and more\
- Fruit, fresh or frozen
- Dairy products like yogurt and milk if these are tolerated
If you are not sure how many carbs to eat at your meals, aim for a quarter of your meal or plate to be the carbohydrate portion. The rest of your meal should be made up of non-starchy vegetables, high protein options and healthy fats. If you notice you are still hungry after meals or too full, have a medical condition, are an athlete, or are interested in an individualized plan, please schedule with our registered dietitian or certified nutrition specialist to create an individualized set of macronutrients to aim for. In only very rare cases should anyone eliminate carbs or eat a very low carb diet.
Meet Kassy Montgomery
Kassy Montgomery, RDN, LD, CDCES has a Women’s Health focused practice at Heart Spring Health. Some of her areas of focus include helping patients achieve weight loss and hormone balance with dietary and lifestyle interventions. Please call 503-956-9396 to schedule an appointment with Kassy today.
