{"id":9355,"date":"2023-12-09T00:53:14","date_gmt":"2023-12-08T17:53:14","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9355"},"modified":"2023-12-09T00:53:14","modified_gmt":"2023-12-08T17:53:14","slug":"why-carbs-matter-more-than-you-think","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9355","title":{"rendered":"Why Carbs Matter More Than You Think"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>As one of the three <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/flexible-dieting-if-it-fits-your-macros-diet\" target=\"_blank\" rel=\"noopener noreferrer\">essential macronutrients<\/a> \u2014 the others being protein and fat \u2014\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4224210\/#:~:text=Sugars%20and%20starches%20provide%20glucose,are%20nondigestible%20forms%20of%20carbohydrates.\" target=\"_blank\" rel=\"noopener noreferrer\">carbohydrates<\/a>\u00a0are the body\u2019s primary fuel source. But to many a dietary expert\u2019s dismay, carbs have become the misunderstood middle child of nutrition.<\/p>\n<p>Popular low-carb eating plans like <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-a-ketogenic-diet\" target=\"_blank\" rel=\"noopener noreferrer\">keto<\/a> and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/can-i-lose-weight-on-the-paleo-diet\" target=\"_blank\" rel=\"noopener noreferrer\">paleo<\/a> \u2014 and the weight loss they promise \u2014 have given some the mistaken impression that carbs are to be avoided at all costs. But that can come at the expense of your energy levels, nutrition, and overall health. Here\u2019s why.<\/p>\n<h2>Why Do You Need Carbs?<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/31175413\/why-are-carbs-important-600-whole-grains.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-164721\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/31175413\/why-are-carbs-important-600-whole-grains.png\" alt=\"Variety of Whole Grain Food | Why Are Carbs Important\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<h3>1. Carbs are the body\u2019s preferred source of energy<\/h3>\n<p>\u201cThe body loves carbohydrates,\u201d says\u00a0<a href=\"https:\/\/oloxnutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Alex D\u2019Elia, RDN, CDN<\/a>, a registered dietitian nutritionist with Olox Nutrition in New York City. \u201cIt prefers carbs for energy because they are the easiest and quickest to access.\u201d<\/p>\n<p>After you ingest carbs, the body converts them into glucose, which your cells use for fuel.<\/p>\n<h3>2. Carbs can be highly nutritious<\/h3>\n<p>\u201cSome of the healthiest and most beneficial foods are carbohydrates \u2014 vegetables, fruit, <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/healthiest-beans\" target=\"_blank\" rel=\"noopener\">legumes<\/a>, <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/edible-seeds-benefits\" target=\"_blank\" rel=\"noopener\">seeds<\/a> and beans, and some <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/6-benefits-of-whole-grains\" target=\"_blank\" rel=\"noopener\">whole grains<\/a>,\u201d says D\u2019Elia. \u201cAll of those make up the largest portion of some of the healthiest diets in the world \u2014 think <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-the-mediterranean-diet\" target=\"_blank\" rel=\"noopener noreferrer\">Mediterranean<\/a>.\u201d<\/p>\n<h3>3. Carbs can be high in fiber<\/h3>\n<p>\u201c<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/dietary-fiber\" target=\"_blank\" rel=\"noopener noreferrer\">Fiber<\/a> is a huge selling point for carbs,\u201d says D\u2019Elia. \u201cFiber helps regulate blood sugar, helps you poop regularly, and increases satiety so you feel fuller longer.\u201d<\/p>\n<p><strong>Remember that there are two types of carbohydrates:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/simple-carbohydrates-complex-carbohydrates\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Complex carbs<\/b><\/a> are those healthy carbs \u2014 including whole grains, <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/healthiest-beans\" target=\"_blank\" rel=\"noopener noreferrer\">beans<\/a>, legumes, fruits, and vegetables. They digest slowly, allowing for a gradual release of energy. Most complex carbs contain fiber and vitamins, minerals, and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-are-phytonutrients\" target=\"_blank\" rel=\"noopener\">phytonutrients<\/a>.<\/li>\n<\/ul>\n<ul>\n<li><b>Simple carbs<\/b>\u00a0(also known as <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/good-carbs-vs-bad-carbs\" target=\"_blank\" rel=\"noopener\">refined carbs<\/a>) are quickly digested, low in fiber and nutrients, and often high in <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/natural-sugar-vs-added-sugar\" target=\"_blank\" rel=\"noopener noreferrer\">added sugar<\/a>. They include \u201cwhite\u201d flour, baked goods, <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/ultra-processed-foods\" target=\"_blank\" rel=\"noopener noreferrer\">processed foods<\/a>, and drinks with added sugars. These are carbs that aren\u2019t whole foods found in nature.<\/li>\n<\/ul>\n<h2>Why Do People Cut Carbs For Weight Loss?<\/h2>\n<p>\u201c<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-are-carbs\" target=\"_blank\" rel=\"noopener noreferrer\">Carbohydrates<\/a> have acquired a bad reputation over the years, and many diets now focus on low carbohydrate intake,\u201d says <a href=\"https:\/\/alliegregg.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Allison Gregg, RDN, LD\/N<\/a>, a registered dietitian nutritionist in Jacksonville, Florida. \u201cPeople may cut out carbohydrates for weight loss because it may help lower total calorie intake and shift energy production.\u201d<\/p>\n<p>That shift is the principle behind the super-popular\u00a0keto diet. \u201cA low-carbohydrate diet intends for weight loss to be achieved through\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31825066\/\" target=\"_blank\" rel=\"noopener noreferrer\">burning stored fat<\/a> for energy instead of carbohydrates,\u201d explains Gregg.<\/p>\n<p>But keto has its detractors \u2014 including many nutritionists \u2014 who say that while the diet may initially cause quick weight loss, it is often not sustainable because its restrictive nature can be a mental and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-transition-off-keto-diet\" target=\"_blank\" rel=\"noopener\">physical bummer<\/a>.<\/p>\n<p>Gregg adds, \u201cA sudden and dramatic reduction in carbohydrate intake can lead to short term constipation, headaches, and muscle cramps\u201d \u2014 the phenomenon known as the \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7082414\/\" target=\"_blank\" rel=\"noopener noreferrer\">keto flu<\/a>.\u201d<\/p>\n<h2>How Many Carbs Do You Really Need?<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/31175405\/why-are-carbs-important-600-rice.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-164720\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/31175405\/why-are-carbs-important-600-rice.png\" alt=\"Person Preparing Rice | Why Are Carbs Important\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>According to the\u00a0<a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">Dietary Guidelines<\/a>\u00a0for Americans, carbs should comprise 45 to 65 percent of your daily calories. \u201cThis means if you consume 2,000 calories in a day, your carbohydrate intake should be between 900 and 1,300 calories a day, equal to 225 to 325 grams of carbohydrate,\u201d says Gregg.<\/p>\n<p>Use that as a baseline. If you\u2019re highly active, you may need more carbs overall, and boosting carb intake at different times of day may improve your performance.<\/p>\n<p>\u201cThe more active you are, the more fuel your cells will need, which they\u2019ll innately turn to carb-created glucose for,\u201d says <a href=\"https:\/\/johnfawkes.substack.com\/\" target=\"_blank\" rel=\"noopener\">John Fawkes<\/a>, an NSCA-certified personal trainer in Los Angeles.<\/p>\n<p>\u201cPlay around with the types of carbohydrates you consume, at what time, and how these things make your body feel after eating.\u201d Some of Fawkes\u2019 clients crave carbs earlier in the day, eating oatmeal or <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/whole-wheat-protein-pancakes\" target=\"_blank\" rel=\"noopener noreferrer\">protein pancakes<\/a> for breakfast and a complex carb with lunch; others prefer lighter-carb meals and snacks until the afternoon.<\/p>\n<p>Looking to lose weight? That doesn\u2019t mean you need to count carbs. Here\u2019s how you can fill your plate: Eat whole foods, avoid <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/ultra-processed-foods\" target=\"_blank\" rel=\"noopener\">processed junk<\/a>, and at each meal, allot half your plate to fruits and vegetables, a fourth to healthy starch, and a fourth to protein.<\/p>\n<p>Whatever you do, don\u2019t try to go carb-free. Remember, your body needs carbs.<\/p>\n<p>\u201cCarbs have gotten a bad rap as a source for weight gain,\u201d says\u00a0<a href=\"https:\/\/drlisayoung.com\/\">Lisa Young, Ph.D., RDN<\/a>, a registered dietitian nutritionist and adjunct professor of nutrition at NYU. \u201cThis is only partially true. The\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/good-carbs-vs-bad-carbs\" target=\"_blank\" rel=\"noopener\"><em>wrong<\/em> carbs<\/a> in oversized portions \u2014 big bagels, sodas, cookies, and other sugary products \u2014 should be avoided. However, healthy carbs from fruits, veggies, low-fat dairy, and whole grains should be included in the diet, even a weight-loss diet.\u201d<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>As one of the three essential macronutrients \u2014 the others being protein and fat \u2014\u00a0carbohydrates\u00a0are the body\u2019s primary fuel source. But to many a dietary expert\u2019s dismay, carbs have become the misunderstood middle child of nutrition. Popular low-carb eating plans like keto and\u00a0paleo \u2014 and the weight loss they promise \u2014 have given some the &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9356,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-9355","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9355","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9355"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9355\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9356"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9355"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9355"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9355"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}