Carbs have been blamed for weight gain, energy crashes, and just about everything else. Most of that isn’t accurate.
Here’s what carbs actually do, and why cutting them tends to backfire.
Carbs are your body’s primary fuel source
Your body converts carbohydrates into glycogen, stored in your muscles and liver and used as energy. When you train, that’s what you’re running on. When you’re at work, walking around, thinking clearly, that’s largely glycogen doing its job.
Think of carbs as gas in the tank. When you undereat them, your energy drops, your mood takes a hit, and your training suffers. Then you compensate by overeating later, usually at night, usually on things that are high in both carbs and fat.
The real problem isn’t carbs
Most people assume carbs are the issue with processed foods that are hard to stop eating. But think about what actually makes those foods hard to put down.
It’s the combination. Carbs and fat together trigger reward responses that make it hard to stop. Oreos aren’t hard to moderate because of the carbs. They’re hard to moderate because of the carbs plus the fat plus the sugar.
A bowl of plain rice is not the problem.
When to eat them
Starchy carbs work best around your training. If you’re eating rice, potatoes, pasta, or bread, save those for after your workout. That’s when your muscles are primed to use the glycogen.
For meals that aren’t directly after a workout, lean more on vegetables and let your protein and fat carry the load.
What counts as a carb?
More than most people think:
- Fruit and dried fruit
- Bread, rice, pasta, oatmeal, couscous, quinoa
- Potatoes and squash
- Fibrous vegetables like broccoli, peppers, and green beans
- Cereals, jellies, honey
Vegetables are carbs. Fruit is carbs. People will cut “carbs” but keep eating fruit and wonder why it’s not working. Now you know.
The takeaway
Carbs aren’t bad. Not knowing how much you’re eating of them is what causes problems. When you have a general sense of your intake and time them around your activity, they’re an asset, not a liability.
Next up: What should your plate actually look like at mealtime?
