Feeling Pressured To Eliminate Carbs: What You Should Know

 

If you're confused about carbohydrates (carbs), you're so not alone!

Although this method of eating can be used to control blood sugars, it is not sustainable, and food restriction can lead to overeating and feelings of guilt and shame.

How many times have you been on a "no carb" or "keto diet"? Carbs have been demonized in the media. And even in our culture, you have heard that your food is starchy, heavy, etc. 

Many foods may not contain carbohydrates. For example, vegetables, legumes, fruits, and dairy are carbs too!

So let's break it down...

In this post you will learn:

• What are carbs
• The benefits of carbs
• The downside of going low on carbs
• How to add carbs and make them work for you

Just like proteins and fats, Carbs (carbohydrates) are important nutrients the body needs for energy. 

What are Carbs?

Carbohydrates or carbs are sugar molecules found in foods and drinks. Carbohydrates are made up of simple sugars: glucose, fructose, and galactose. And the more complex sugars are starches and cellulose, found in plants. Our bodies break down all carbs into glucose. 

This glucose also known as blood glucose or blood sugar is the main source of energy for the body’s cells, tissues, muscles, and organs. 

The body can use the glucose immediately or store it in the liver.

What are the different types of Carbohydrates? 

When it comes to our health and blood sugars, not all carbohydrates are created equally. For simplicity, it is easier to separate carbohydrates into simple or complex carbohydrates.

Simple carbohydrates are carbs that can break down easily and that the body uses immediately for energy. 

Some examples are: 

• Fruit juice
• Milk
• Table sugar 
• Candy
• Refined "white" grains
• Some cereals
• Baked goods
• Corn syrup/High fructose syrup

On the other hand, Complex carbohydrates, contain larger molecules that are harder to break down. They are filled with vitamins and minerals. They are higher in fiber and digest more slowly. 

Some examples are:

Whole grains - oats, corn

Starch - green banana/plantain, yams

Fiber - vegetables, fruits, 

Legumes - beans, peas, peanuts

While the above classification makes it easy to divide the carbs into two groups, complex carbohydrates can be further divided into other subgroups. So please, understand that no one food belongs to a single group. Many foods contain a variety of food groups. For example, beans contain, carbs, starch, and protein. 

So what is Fiber?

Fiber is found in plants that contain undigestible complex carbohydrates. The intestines cannot digest fiber. If you have heard, eat more fiber for bowel movements. That's the reason. Fiber is beneficial because it helps maintain gut health, improves the immune system, and balances blood sugars. 

But wait a minute! 

There are two types of fiber: Soluble and Insoluble fiber.

Soluble fiber absorbs water to form a gel-like substance in the intestines (gut). This helps to:

• Control blood glucose, and prevent blood glucose spikes.
• Lower cholesterol by absorbing excess cholesterol in the blood.

The Food and Nutrition Journal Org, research states that "Soluble fiber have been shown to delay macronutrient absorption, reduce GI and beneficially influence blood lipids much better than insoluble fiber"(1).

Soluble fiber includes pectin, gums, beta-glucans, and mucilages.

Some examples of indigenous Caribbean soluble fiber foods:

• Beans
• Cassava
• Avocado
• Apple (flesh)
• Guava
• Lentils
• Carrots
• Sweet Potato
• Collard greens
• Oranges
• Okra
• Plantain
• Seaweed

Insoluble fiber is the roughage or bulk in plant fiber that keeps you regular and prevents constipation. These include cellulose, beta-glucans, and lignans. 

Some examples include: 

• Almonds
• Seeds
• Celery
• Fruits with skin
• Cucumber
• Oats
• Carrots
• Berries
• Whole grains

Resistant Starch is a fermentable fiber that is beneficial and provides food for good gut bacteria, which breaks down into butyric acid. Butyric acid helps the colon function optimally. Say no to all gut problems. Resistant starch behaves like both soluble and insoluble fiber. Resistant starch can help with weight loss and is beneficial for heart health. It can also improve blood sugar management, insulin sensitivity, and digestive health. 

Some examples include:

• Green banana
• Green plantain
• Dasheen
• Cooked cooled potato
• Lentils
• Oats
• Beans
• Rice

What are the Health Benefits of Carbohydrates?

• Regulate blood glucose
• Lowers Cholesterol
• Improve digestive health
• Reduces sugar cravings
• Improve sleep
• Aid in muscle function
• Prevents excessive weight gain

Why is a low-carb diet recommended to people with prediabetes when carbohydrates are so healthy?

Eliminating an entire food group is not sustainable for reversing high blood glucose levels. Restriction leads to the depletion of nutrients. When the body feels that depletion it will try to hold on because it feels like it is going into a starvation state. It can also lead to excessive thoughts about food and eating. These will lead to overeating or binging. Eating a large amount of food in a quick time can drastically rise your blood glucose level. 

The downside of going low on carbs

Many people have been conditioned that their cultural foods like ground provision, and plantains, are the cause of diabetes. Hence, the reason why for the push on low carbs or the keto diet. However, low carbs long-term can lead to "complications such as heart arrhythmias, cardiac contractile function impairment, sudden death, osteoporosis, kidney damage, increased cancer risk, impairment of physical activity, and lipid abnormalities can all be linked to long-term restriction of carbohydrates in the diet".[2] 

How to add carbs and make them work for you?

 Your body needs the energy to survive and thrive. Your daily carbohydrate intake depends on your age, activity level, gender, weight, and height. 

The daily intake of fiber for persons with prediabetes is 25g - 35g of a mix of both types of fiber each day. [3,4]

However, you can add carbohydrates to meals without feeling guilty or bad for eating carbs. Follow the plate method, half-plate for non-starchy greens (callaloo, collard greens, cucumber, watercress) quarter plate for protein (chicken, fish, beef), and quarter plate for carbs (plantain, breadfruit, sweet potato, pumpkin, beans, peas). 

NEED SUPPORT TO LOWER BLOOD GLUCOSE

References:

• https://www.foodandnutritionjournal.org 
• Bilsborough SA, Crowe TC. Low-carbohydrate diets: what are the potential short- and long-term health implications?. Asia Pac J Clin Nutr. 2003;12(4):396-404.
• McRae MP. Dietary Fiber Intake and Type 2 Diabetes Mellitus: An Umbrella Review of Meta-analyses. J Chiropr Med. 2018;17(1):44-53. doi:10.1016/j.jcm.2017.11.002
• The 2020-2025 Dietary Guidelines for American: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf