To Eat Carbs or Not to Eat Carbs? That Is the Question!

In an age when eliminating carbohydrates from one's diet has become "trendy," I ask myself, "How far can this trend go?" Everywhere I turn, I see ads for "low-carb" this, and "carb-free" that. Restaurants are beginning to serve foods that have been stripped of their carbs in response to this diet fad! I hear people saying that they're trying to avoid carbs, because they've heard that it's the carbs that are "bad for you! It's the carbs that make people fat!" Others are skeptical about the claims against carbs, and still others refuse to give in to the new trend and will NEVER give up their carbohydrates!

Just What ARE Carbohydrates, Anyway?

Webster's Dictionary defines carbohydrates as "compounds of carbon, hydrogen, and oxygen, as sugar or starch." Included among sugars and starches are fruits, vegetables, breads, pastas, cereals, and rice.
 

All of these foods together comprise the entire base and second lower level of the USDA's Food Guide Pyramid. According to research findings, it is this particular food group...carbohydrates...that should be the principal source of calories in the diet. In fact, the USDA recommends that 55-60% of your diet be derived from carbohydrates! Hmmmm? Doesn't that recommendation contradict the new diet trend of avoiding carbs?

Good Carbs vs 'Bad' Carbs

Actually, NO carbs, eaten in moderation, are usually all that bad for you. But, some carbohydrates are better for you than are others.

Complex carbohydrates, also known as starches, include fruits, vegetables, whole-grain breads, and cereals. These foods are full of nutrients, as well as cellulose (also known as fiber, which doesn't provide nutrition; but, it is necessary for efficient digestion). Through research, complex carbs have been shown to reduce the number of cases of various types of cancers (i.e. lung, colon, esophagus, and stomach cancers). Complex carbs have also been connected to a lower risk of heart disease, diabetes, hypertension, and gallstones.

Simple carbohydrates, on the other hand, are sugars. These include sucrose, lactose, maltose, glucose, and fructose. They offer less nutritional value than complex carbs. In fact, they are often consumed in the form of foods containing "empty calories." For instance, every time you eat a candy bar or have a soft drink, you're pretty much consuming "empty calories."

These empty calories are calories that provide little or no nutritional value to your diet and that, if eliminated from your food consumption, would be a good way to decrease your caloric intake. Also, some simple carbs (sucrose, in particular) are known to increase your chances of developing dental caries.

The Carb Debate

According to certain nutritionists, people who lead an active lifestyle (especially, athletes) should consume more carbohydrates (including simple carbs) than someone who is sedentary. These same nutritionists believe that it is more desirable to increase your carbohydrate intake than to consume more proteins or fats.

Fitness experts, Charles B. Corbin and Ruth Lindsey, state in Concepts of Fitness and Wellness, Vol. Two that "carbohydrate loading and carbohydrate replacement during exercise can enhance sustained aerobic performances exceeding one hour. Athletes and vigorously active people must maintain a high level of readily available fuel, especially in the muscles. Adequate complex carbohydrate consumption is the best way to assure this."

Corbin and Lindsey go on to explain that 'carbohydrate loading' is taking a day or two off from your workouts prior to a planned activity "that will require extended duration of physical performance." During this time off, a higher-than-normal amount of complex carbs are consumed. "This procedure helps prevent the depletion of muscle glycogen, which is necessary for sustained performance."

Consuming carb solutions during a heavy performance can also help prevent the depletion of muscle glycogen. And, consuming carbs soon after sustained performances can aid in rapidly replenishing muscle glycogen. (Note: carbohydrate loading is not for everyone! People who have diabetes, hypertriglycemia, and kidney disorders, for instance, should avoid carbohydrate loading. Check with your medical professional before trying any new diet routine!)

Others, such as proponents of the Adkins Diet, insist that you should cut out carbs from your diet and eat more protein and fats. Dr. Barry Sears, the inventor of the Original Zone Diet, specifies eating "favorable carbohydrates" and treating "unfavorable carbohydrates" as condiments. The goals of the Zone Diet are weight control and insulin control. He says that favorable carbohydrates have a low capacity to stimulate insulin, and unfavorable carbohydrates have a high capacity to stimulate insulin.

According to Dr. Sears, favorable carbs include most fruits and veggies, with the exception of corn, beets, carrots, bananas, and raisins. And, certain grains (oatmeal and barley) are also considered favorable. Among those foods listed as unfavorable carbohydrates in the Zone Diet include grains and starches found in pasta, bread, bagels, cereals, rice, and potatoes; bananas; dried fruit; corn; carrots; beets; and peas.

Carbohydrates have, indeed, become a controversial issue in our society today. Ultimately, the decision whether to eat carbs or to not eat carbs is yours to make. But, remember that you cannot remove an entire food group and expect to get all the necessary vitamins and minerals from your diet. Not all diets are healthy diets that can be maintained for a lifetime!

Too much fat and/or too much protein eaten for long periods of time have been found to cause health problems, such as coronary heart disease. And, if you've ever eaten any of these new, reduced-carb foods that are now on the market, you might agree with me when I say "yuck!" I suggest that, if you wish to cut down on carbs, cut out the simple carbs...the desserts and candies and soft drinks...and go ahead and enjoy a bowl of pasta! As for me, I think I'll keep my carbs...the healthier ones, at least!
 

Cyndi Schoenhals
CPT and fitness writer

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