Buzz
Do you think skipping carbs equates to eating 'clean'? Do you consider anything containing bread or flour as unhealthy? Is sugar something you completely avoid? If yes, it's time to rethink. Carbohydrates, including sugar, are actually beneficial. Avoiding them can harm your health and fitness more than help.
Avoid mistaking low-carb diets for healthy eating
As I’ve often said, the strategies we use for weight loss aren’t necessarily the same as those that improve overall health. While a low-carb diet might help you shed pounds, it doesn’t mean cutting out carbs will enhance your health in general.
In fact, many of the negative effects of dieting can be alleviated by increasing your carbohydrate intake. While both low-carb and higher-carb diets can aid in weight loss, they are not the same in every aspect. Those who consume more carbs often experience less fatigue during workouts and enjoy greater dietary flexibility, regardless of whether they are aiming to lose weight.
Carbohydrates encompass sugar, starch, and fiber
Before diving deeper, let’s clarify what carbohydrates are. Nearly everything we eat falls into one of three categories: fats (including oils), proteins, or carbohydrates. Carbohydrates, or carbs, include:
Sugars, such as table sugar, glucose, and fructose. These are naturally present in fruits, vegetables, and milk.
Starches, which plants use to store carbohydrates. Foods like white bread and white rice are high in starch but lack other nutrients.
Fiber, which our bodies cannot fully digest. It is found in whole grains, fruits, vegetables, and beans.
You might come across the term “complex” carbs. Biochemically, starches and fiber are both complex carbohydrates. However, the term is often misused to describe “fiber-rich foods,” such as fruits and whole grains. White bread, for instance, is packed with complex carbs, so don’t interpret this distinction too strictly.
It’s crucial to understand that both sugars and starches can be rapidly broken down to provide energy for the body. Fiber slows this process, as do fats and proteins. If you need quick energy during a run, sugars or starches are ideal. For a more sustained meal that delivers various health benefits, opt for foods rich in fiber, protein, and fats—though these can also include sugars and starches.
Sugar is neither poison nor toxic
Consuming excessive added sugar isn’t healthy, and it’s true that many Americans consume far more added sugar than their bodies can effectively use. I’m not advocating for this excess. (Most of us would benefit from reducing at least some of that sugar.)
However, it’s important to understand why too much sugar is harmful, rather than overreacting by labeling it as poison or toxic and insisting it must be eliminated. These myths are unfounded. Excessive sugar is harmful because it provides a high amount of “empty” calories, but our bodies can handle moderate amounts of sugar without issue.
For athletes—even casual ones like joggers or weightlifters—simple carbs like sugar can be an effective workout fuel, enabling better performance. Consider marathoners: consuming sugary gels isn’t natural, but neither is running 26.2 miles nonstop. One supports the other. Even from an evolutionary perspective, it’s worth noting that hunter-gatherers consumed significant amounts of honey.
Carbohydrates can help reduce fatigue both before and during workouts, and potentially in everyday life as well
If you’ve ever felt exhausted during a lengthy workout, you might blame the exercise itself. However, those who are dieting or eating “clean” often feel this way due to a lack of carbohydrates.
This is partly based on research showing that proper fueling significantly benefits endurance athletes, as illustrated by the marathoner example. This is scientifically well-established.
Additionally, there’s a wealth of anecdotal evidence suggesting that consuming carbs before a workout boosts energy levels. That’s why the most effective stimulant-free preworkout, if you’re avoiding caffeine, is simply eating a snack. If you’ve been practicing fasted cardio or following a keto diet all day before struggling through a workout, try eating some carbs beforehand. The difference will be noticeable.
It’s not just about physical performance. Studies also indicate that a low-carb diet can impair cognitive functions such as memory and attention. While your body can survive on a low-carb diet, it truly thrives when carbohydrates are part of the equation.
Including carbs in your diet offers greater dietary flexibility
One major reason low-carb diets aid weight loss is the difficulty of avoiding carbs when dining out or snacking on the go. Most processed foods and even home-cooked meals contain carbs unless specifically prepared without them.
Consequently, a strict low-carb diet severely limits your food options, making calorie restriction easier. However, cutting out carbs often means missing out on nutritious foods like fruits, vegetables, and whole grains, which are rich in essential vitamins and nutrients. It’s extremely challenging to consume enough fiber if you’re avoiding starches and sugars altogether.
A higher carb intake reduces your need for excessive protein
Getting sufficient protein is crucial, and I’m not just talking about meeting the basic RDA. Whether you’re working out, losing weight, or simply maintaining a balanced diet, incorporating adequate protein is essential for optimal health.
Carbohydrates play a key role in supporting this process. They are known to be “protein-sparing,” which means that when your diet includes sufficient carbs, your body is less likely to break down protein for energy. In simpler terms: on a low-carb diet, some of the protein you consume is wasted because your body requires some form of energy, and without its preferred source—carbs—it turns to protein. Therefore, if you struggle to meet your protein needs, ensuring an adequate intake of carbs can help maximize the protein you consume.
