CARBS: FRIEND OR FOE?

There’s always a shifting of trends in the world of nutrition. First, fat was the problem. Then it was cholesterol. After that, it was all about calories. For a while, carbs were the main villain, and recently, the conversation has shifted to processed foods.

So why do carbs get such a bad wrap? In my opinion, it’s because they’re the most overeaten and widely available nutrient. They’re easy to access, easy to overconsume, and often show up in highly processed forms.

Diets like Atkins and Keto are both low-carb approaches that aim to put the body into a state of ketosis. In this state, the liver produces ketones as an alternative source of energy. For some people, this helps lower insulin levels, reduce cravings, and improve feelings of fullness. However, the main challenge with these diets tends to be adherence. Many people find them difficult to stick with long-term, and energy levels can suffer, especially in the beginning.

At the end of the day, the key factors are consistency and being in a calorie deficit. Low-carb diets often work because they naturally lead to reduced calorie intake and help people manage sugar cravings more effectively.

When it comes to carbohydrates, some people use the concept of “net carbs,” which means taking the total amount of carbs and subtracting fiber and sugar alcohols. The idea is that fiber and sugar alcohols don’t have the same impact on blood sugar, but overall, it’s more helpful to track total carbs rather than net carbs, especially if the goal is better blood sugar control.

Refined sugar has the biggest impact on blood sugar and insulin levels. That said, they are not something you need to eliminate completely. There are times when sugar can be enjoyed without major impact, especially when it’s consumed alongside protein or fat.

Fiber is generally a great addition to the diet and supports digestion and blood sugar balance, though it is possible to go overboard and end up with bloating or discomfort.

The bottom line is that there’s no hard and fast rule when it comes to carbs. It’s about finding the amount and type that works best for your body, your goals, and your lifestyle. A balanced approach that includes variety and pays attention to how your body responds is usually the most sustainable path.

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