What are carbohydrates? They are one of three macronutrients: proteins, carbohydrates, and fats.  There are so many mixed up misconceptions about carbs and what they are. The simple answer is that carbs are naturally occurring sugars, starches and fiber in food. When these sugars are combined, they form starches and fiber.

When you eat carbs, they turn into glucose (blood sugar). Glucose provides energy, which essentially powers all bodily functions. That means carbohydrates are absolutely necessary for survival.

So how do you tell good carbohydrates from the bad?

There was a time that dieticians referred to them as complex carbs (good) and simple carbs (bad). Good carbs essentially have higher starch and fiber content. Why is this good? Because it takes longer for your body to break down and used for energy. They also have a much lower insulin spike and are higher in nutrition. Bad carbs are refined or processed carbs and low fiber. They are lower in nutrition and trigger a large insulin spike. Insulin is the hormone that promotes fat storage.

The fiber found in carbs can be broken down into two types: soluble (dissolves in water) and insoluble (does not dissolves in water). Both are necessary. Soluble fiber helps to lower cholesterol and blood sugar. Insoluble fiber passes through the body and helps with digestion and moving waste through the body.

Need to lose weight?

The common thinking is if you need to lose weight, limit or eliminate all carbs. The truth is, only the bad carbs should be limited or eliminated altogether. The brain does need glucose to function properly. It can get all it needs from good carbohydrates. A very basic rule of thumb is the half-plate method. Make sure half of your plate is veggies, a quarter for protein, and a quarter for grains. This by no means a guaranteed method, but it is a good starting point. Remember that everyone is different, and some people are more sensitive to carbs.

According to healthline.com if you have a lot of weight to lose, have health issues such as type 2 diabetes or metabolic syndrome, then you are probably sensitive to carbs and should still consult with a physician before making any drastic changes to your diet, such as eliminating carbs.

What about keto?

Aren’t carbohydrates necessary for energy and brain function? Yes. A ketogenic diet consists of very low carbohydrates, high fat, and moderate protein. After eating a keto diet for about two weeks, the body’s metabolism goes into a state of ketosis in which the body begins using stored body fat for energy. It is very effective at burning fat, reducing blood sugar and insulin levels. It is, however, too restrictive for some to maintain for very long.

In order to stay in ketosis, you absolutely cannot consume any sugar, including those coming from fruits and processed foods. Both turn into sugar the moment they enter your body and throw you out of ketosis. When that happens, you have to start all over again.

Finally…

In any case, it is not recommended that you make any drastic changes to your regular diet without consulting with a doctor first. What I can comfortably recommend is making balanced, healthy changes to your diet. Always start there before attempting anything more restrictive or drastic than that.