Are Carbs and Sugar “Bad” for You?

Have you ever heard the general advice to avoid sugar and other carbohydrates if you want to be healthy?

This red flag is one of many examples dietary culturea belief system that promotes certain bodies and ways of eating while demonizing others (and oppressing people who fall into the latter category). He likes to make us think that carbohydrates (and other macronutrients) are bad for us, without any questions asked.

Nutritionists have something to say about this. Their beliefs are a little different, especially among athletes and other people involved in sports. Below they explain some of the myths and truths they want everyone to know.

Nutritionists could go on for days about food myths, especially when it comes to carbohydrates and sugar, but many of them revolve around one misconception: all carbohydrates and sugars are “bad” or “not good” for your body.

Of course, too much sugar is bad for you. A recent meta-analysis review in the journal BMJ noted that dietary sugar intake is associated with negative health outcomes such as diabetes, high blood pressure, heart disease, cancer, dental erosion, depression and more. By listening to your body or practicing what’s called intuitive eating and eating enough every day, you can help limit your excess sugar intake.

But sugar may still have value—more than we often hear.

“They are the lifeblood of our body,” says Jessica Jaeger, a registered dietitian and private practice owner specializing in eating disorders, intuitive eating and sports nutrition.

She added that restricting carbohydrates can lead to malnutrition, fatigue, moodiness, gastrointestinal distress, changes in hormone production and more.

“Carbs and sugar have been unfairly demonized for years, but the reality is that we can rarely declare a food group or macronutrient good or bad,” agreed Kara HarbstreetA Registered dietician with experience in sports nutrition. “Nutrition is much more nuanced.”

This point is especially important for athletes (or anyone involved in sports). Sarah Schlichter, A non-dietitian who specializes in sports nutrition said carbohydrates are “preferred” for those who exercise. she’s an advertisementdecided that carbohydrates could alsoo provide vitamins, minerals and fiber.

Glucose, a type of sugar, is found in carbohydrates and our body and brain love it.

“Your brain, organs and skeletal muscles function better when you eat properly, especially during high-intensity endurance exercise,” Harbstreet said.

“Although it is possible to use stored fat, it is a less efficient metabolic pathway and therefore requires time and training. After all, simple carbohydrates (also known as sugar) can help you perform better and feel better while doing it.”

“If an athlete does not consume enough carbohydrates, their glycogen stores will be depleted and therefore their performance may be compromised,” Jaeger said.

So, without carbohydrates, your ability to perform at full capacity during a workout may suffer.

This relatively fast digestion process is beneficial for two reasons.

First, Harbstreet says, it reduces the risk of gastrointestinal distress during exercise.

Secondly, it allows the body to collect and use energy faster.

“Carbohydrates are broken down into glucose, which is the fastest fuel for muscle contraction and consumes less oxygen than other food sources, making it a more efficient source of fuel for work,” Schlichter said.

“Increasing the availability of glucose in muscles also helps the body prevent bouts of low blood sugar during exercise and promotes improved performance because this fuel is available almost instantly, compared to the breakdown of fat or protein.”

It’s true: your rehydration game won’t be as strong without carbs and sugar. As registered dietitian Anna Sweeney wrote in Instagram post“electrolytes without carbohydrates are a no-no.”

“Carbohydrates help the body absorb water due to their water-loving molecular structure,” Jaeger said.

Essentially, carbohydrates help salt and water get into the bloodstream, Schlichter explained, and consuming sugar can balance blood sugar levels, which can stimulate appetite and thirst, preventing further dehydration.

“The combination of sodium and other electrolytes drinking fluids and glucose is a quick way to rehydrate at the molecular level,” Harbstreet added. “This, rather than just swallowing more water, is what maintains the fluid balance that will help you feel better and perform better.”

Not sure if you’re eating enough carbs and sugar to fuel your body and workout? Think about how you feel physically and mentally.

“You should feel focused, energized (even if you’re tired from training or competing), and be able to recover before your next workout,” Harbstreet said. “While it is normal to feel hungry, you should not feel hungry, overly hungry or exhausted.”

Schlichter shared some signs that this is not the case. eat enough carbs, suThese include frequent hunger, inability to recover from exercise, feelings of poor performance, low blood sugar, rumination about food, waking up hungry in the middle of the night, frequent injuries, hair loss, and lack of menstruation.

Jaeger said everyone is different, so she recommended consulting with a sports nutritionist for personalized advice and also eating carbohydrates regularly. “Athletes must consume carbohydrates with most, if not all, meals and snacks,” she said.

Food can help you maximize your workout and enjoy it. Nutritionists agree that for best results, simple, low-fiber carbohydrates are best consumed before and during exercise to reduce the likelihood of gastrointestinal distress, and complex carbohydrates (plus protein) are best consumed after exercise to support recovery.

Schlichter said simple carbohydrates are commonly found in fruits, bagels, waffles, white bread, electrolyte drinks (sweetened), juices and crackers, for example.

Complex carbohydrates it can be found in beans, potatoes, corn, green peas, oats, brown rice and quinoa, among other foods. If you’re not hungry after a workout, Harbstreet recommends choosing an easy-to-eat option like a protein recovery shake or even chocolate milk.

“There are pros and cons to choosing whole carbohydrate sources versus sports nutrition, but don’t be afraid to experiment and find what works for you,” Harbstreet said. “In general, something will be better than nothing.”

Again, carbohydrates and sugar are important for all of us, not just athletes. Our body is constantly working, burning calories and energy, even when we don’t realize it.