Carbohydrate Controversy

by Megan Matthews on April 18, 2017 Concordia College Nutrition and Dietetics Department

A quick Google search of the term “Carbs” delivers links that read “Good Carbs, Bad Carbs-How to Make The Right Choices”, “The 22 Worst Carbs in America”, “A Low-Carb Diet for Beginners”, and “6 Healthy Carbs You Should Be Eating". With mixed messages regarding this macronutrient, it is clear why there may be confusion and controversy among consumers about eating carbohydrates. Let’s explore the truth about what carbohydrates are and how they nourish the human body.

What are Carbohydrates?

The textbook definition of a carbohydrate is: a biological molecule composed of carbon, hydrogen, and oxygen atoms with a ratio of one carbon and one oxygen for every two hydrogen atoms (1). In simpler and more understandable terms, a carbohydrate is a molecule found in food (a nutrient) that our bodies digest, absorb, and utilize for energy.

Generally when people hear the term carbohydrate their mind goes straight to “bread”. Yes, it’s true, carbohydrates are found in breads and grains, but they are also found in other food groups including fruits, vegetables, and even milk.

  • 12g in one cup of milk
  • 13g in a slice of white bread
  • 15g in one cup squash
  • 20g carbohydrate in one cup of Cheerios
  • 25g in an apple
  • 27g in a banana

What's the Big Deal?

Carbohydrates are fuel. They are one of the three macronutrients that serves as a possible energy source for the human body. In fact, carbohydrates are the fuel source for some very vital parts of the body—the brain and red blood cells. Nearly all the energy your brain utilizes to function properly comes from glucose, a carbohydrate molecule (1). Roughly half of the energy your entire body utilizes comes from carbohydrates. Therefore, the recommended daily carbohydrate intake is 45-65% of your total energy intake according to the National Academy of Sciences (2). In other words, carbohydrates are necessary for survival and there are dangers in reducing carbohydrate intake.

In addition to serving as a vital source of energy, foods that contain carbohydrates may also be a vehicle for delivery of other nutrients, like vitamins and minerals. For example, one cup of Cheerios that provides 20g carbohydrates is also a significant source of folate, iron, zinc, thiamin, riboflavin, niacin, vitamin B6, and vitamin B12. Avoiding foods with carbohydrates puts you at risk of not only depriving your body of energy, but also depriving it of other essential nutrients.

The truth about carbohydrates? They are a food component and nutrient that is necessary for proper nourishment of your body, and limiting intake of carbohydrate foods could have some serious health consequences. Despite what google may tell you at times, carbohydrates are fuel.

Some important things to remember:

  • Carbohydrates do not cause weight gain--too much of any energy source can lead to weight gain.
  • As always, balance and moderation are key when making healthful food choices. Carbohydrates are an important fuel source, but your body needs fat and protein too.
  • Keep in mind that selecting fresh, whole carbohydrate foods are a better choice than convenience foods, which may have excess calories or sodium and less nutrients.


Sources

1. Whitney, E., & Rolfes, S. R. (2013). Understanding Nutrition (13th ed.). Belmont, CA: Wadsworth.

2. National Academy of Sciences. (2002, September). Dietary Refernce Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Retrieved from http://www.nationalacademies.org/hmd/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx