As a child of the ‘90s, I was growing up when the Atkins Diet became massively popular. This low-carb, high-calorie diet promoted the idea that “carbs make you fat” and that you should definitely, absolutely cut out carbs for weight loss. As a result of growing up in a society that demonized carbohydrates, I’ve fallen susceptible to the low-carb lifestyle—and the mentality that carbs are “bad.”
The catch: I can personally confirm that completely cutting carbs from my diet left me feeling tired, sad, and out of control around food. Not only did it toy with my emotions, but ample science also points to the negative effects on your health (both physical and mental) of eliminating carbs from your diet.
Let’s take a deep dive into why people (especially active people!) need carbs to function at their best, and why completely cutting carbs out of your diet can be detrimental to your body and mind. And, let’s be real: Nothing beats a bagel. Am I right?
1) Carbs improve your mood
The science behind carbs making you happy goes deeper than the fact they’re delicious (although we love that reason too!). Most carbs contain tryptophan, an essential amino acid that helps the brain produce the feel-good hormone, serotonin. Without tryptophan and serotonin, you’re more likely to experience depression, anxiety, and difficulty sleeping. There’s definitely some truth behind the age-old adage, “Pasta makes everything better!”
2) Carbs give you energy
As your body digests that delicious pasta, whole-wheat bread, or rice, carbs deliver a simple sugar called glucose, which is the body’s primary source of fuel and energy. Just like cars need gasoline to run efficiently, our body needs glucose to function at its best. We don’t swap water for gasoline when fueling our cars at the gas station, so why would we completely swap carbs from our diet?
Plus, our brains also prefer glucose as their primary fuel source. When we don’t have enough carbs in our diet, our ability to think, learn, and remember information decreases because our brain doesn’t have enough glucose to synthesize. Remind me to thank my mom for packing me a snack bag filled with pretzels for the SAT.
3) Carbs can improve your athletic performance
Ever been to a pasta party before a big sporting event? These began as a social bonding experience for sports teams but gained popularity because of the opportunity to eat carbs and fill the body’s glycogen stores, therefore, improving athletic performance. Time with your besties AND mac and cheese? Sign me up!
4) Carbs provide nutrients and can help prevent disease
Whole grains provide plenty of B vitamins, which help your body create energy from food, break down amino acids, and transport oxygen and other energy-boosting nutrients around your body. Research shows that a diet rich in whole grains can help reduce your chance of heart disease, help lower cholesterol levels, and minimize bloating.
5) Depriving your body of carbs can actually backfire
When we make any food completely “off-limits,” we are more likely to binge it later. Plus, when you cut out carbs, any weight you might lose is actually what’s known as “water weight.” So, stop depriving yourself of a tasty AND healthy thing—eat your dang carbs!
When we aim to cut back on carbs or completely eliminate them from our diet, our body tries to troubleshoot for us. We might feel hungry, lethargic, or find ourselves craving carbs more often. Our bodies are smarter than we give them credit for… they know when we are depriving ourselves of something essential! While many people may think we crave carbs because they are just straight-up delicious (and they are!), science tells us that our need for carbs is greater than eating bread and pasta because they taste good. We crave carbs because they help our body function at their best and run as smoothly as this year’s new fuel-efficient car.
One Caveat: Quality Matters
Just like most things in health, quality matters. The right kind of carbs make all the difference! Aim for whole grains, such as brown rice, quinoa, and whole-grain bread, as well as the ultimate source of nutrient-packed carbohydrates: vegetables. Want to learn more? Listen to this 10-minute Wellness 101 Talk focused on carbs with David P.
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