Episode 220: Nutrition 101 - Simplifying the Science of Eating Well (Part 3)

In this 3-part series I'm taking the confusion and overwhelm out of nutrition by sharing some universal truths about the three macronutrients: protein, carbs, and, fat (and how too much or too little of each will impact the body).

Plus we'll dive into some very basic habits anyone and everyone would benefit from adopting! 

In case you missed it, here's part 1 on protein and here's part 2 on fat, pop on back and listen before diving into today's episode!

Macronutrient #3: Carbs

Carbs are broken down into glucose in the body making it our primary fuel source (particularly for our brain and muscles). 

There are 4 calories per gram of carbs. 

When it comes to talking about the benefits and potential pitfalls of eating carbs, we have to realize that there are 2 different types of carbs and they behave very differently in the body. 

Types of Carbs:

• Complex: Complex carbs are made up of multiple sugar units linked together. They take longer for the body to break down leading to a slower release of glucose (read: a more stable blood sugar response) and more sustained energy. Complex carbs include fiber which the body can't break down, leading to more feelings of fullness, improved digestive health, and improved weight management. Examples of complex carbs are fruits, vegetables, whole grains, and legumes. 
• Simple: Simple carbs on the other hand are made up of 1 or 2 sugar units and are digested much more quickly leading to blood sugar spikes and crashes which in turn causes energy spikes and crashes as well as cravings for more simple carbs. They're associated with weight gain, heart disease, diabetes, increased inflammation, poor immune health, and they feed the pathogenic bacteria in our gut leading to dysbiosis. Examples include dairy products like milk and yogurt, candy, anything made with refined white flour (baked goods, crackers, pasta, etc), processed grains like white rice which has had its fiber removed, soft drinks, fruit juice, and added sweeteners like sugar, honey, and maple syrup.

Benefits of getting enough (healthy) carbs:

1. Energy: Carbohydrates are the body's primary and most efficient source of energy. I know there's a lot of conversation out there about keto and the utilization of fat for energy, but it puts a lot of stress on the body to have to produce ketones for energy. Ketosis is the body's failsafe for times of famine when carbs were scarce (like in winter when plant life wasn't a viable food source), but there's a reason fat is not our body's primary or preferred fuel source, made clear by the fact that we so quickly and easily drop out of ketosis... our body doesn't want to exist there. 

2. Brain Function: The brain relies heavily on glucose for energy. One study found people who followed low-carb diets over time had less serotonin in their brains than those who were on low-fat diets. So having enough healthy carbs in the diet helps maintain optimal cognitive function, including concentration, memory, and mental alertness.

3. Exercise Performance: Carbs are essential for active individuals. When you eat carbs (depending on how much and what types), some are used for immediate energy, some are stored as fat (if you eat in a calorie surplus), and some are stored in the muscles and liver as glycogen. When we workout these glycogen stores are called upon by your muscles so they can function optimally. If you're working out without having eaten enough carbs your muscle engines won't have enough gas in the tank to perform well and your workout intensity (and therefore calorie burn and results) will suffer. 

4. Metabolic Health and Weight Management: Consuming complex carbohydrates, especially those high in fiber, can help regulate blood sugar levels, reducing the risk of insulin resistance and type 2 diabetes, increasing satiety, and reducing cravings, all if which can help if the goal is weight loss.

5. Digestive Health: Fiber, a type of carbohydrate found in plant-based foods feeds the beneficial bacteria in our gut leading to a whole host of benefits: reduced pathogenic bacteria in the gut, more balanced hormones, reduced carb and sugar cravings, reduced depression and anxiety, more energy, and obviously improved digestion (less bloating, constipation, diarrhea, and cramps). 

6. Lower Inflammation: Whole food complex carbs are rich in essential nutrients like vitamins, minerals, and antioxidants which help combat the free radicals that lead to inflammation and chronic disease.

7. Heart Health: Diets rich in fiber have been associated with a lower risk of cardiovascular disease and lower cholesterol levels.

Dangers of eating too few carbs:

•  Impaired thyroid function: In order to convert the inactive T4 thyroid hormone to active T3 you need the enzyme 5'-deiodinase which is reduce when eating a low carb diet.
• Ketoacidosis: Ketones (which are produced for energy when in ketosis) are highly acidic compounds and when there are too many in the system it can make your blood acidic and toxic. 
• Leaky gut: just 2 weeks on a low fiber diet can start to destroy your gut lining. When your gut lining is damaged, instead of just letting nutrients into your bloodstream, food particles, toxins, and pathogens can escape into the bloodstream causing widespread inflammation and potentially even autoimmune disease. 
• Anxiety and depression:  As we've mentioned, carbs are essential for brain health and without them you can experience impaired cognitive function and mood disorders. 
• Muscle Loss: Severely limiting carbohydrates may lead to the breakdown of muscle tissue for energy. This can be detrimental to overall muscle health (particularly since we already lose muscle as we age) and may compromise physical performance.
• Hormonal Imbalances: Carbs play a role in regulating hormone levels, including insulin. Extremely low-carb diets may disrupt hormonal balance, potentially impacting reproductive health in women and other hormonal functions.
• Adrenal Dysfunction: Your adrenal glands interpret a low carb diet as a stressor because they have to constantly dump cortisol into your system to raise blood sugar levels since it isn't being raised by carbs from your diet. Over time (and particularly when compounded with other stressors) this can lead to symptoms of adrenal fatigue like constant overwhelm, afternoon crashes, insomnia, and poor waking energy.

Dangers of eating too many carbs (you'll be hard pressed to find someone who's "overeating" plants so this section is dedicated to eating too many simple carbs):

• Weight Gain and Obesity: Diets high in simple carbs, particularly those from added sugars, are associated with an increased risk of weight gain and obesity. These foods are often calorie-dense and are easy to overeat without feeling full due to their lack of fiber and nutrients.

• Poor gut health:  Simple carbs feed pathogenic bacteria in the gut while also causing damage to the gut lining. This is a bad combination that can lead to all sorts of conditions like SIBO (small intestinal bacteria overgrowth), SIFO (small intestinal fungal overgrowth), h pylori, candida, IBS, colitis, IBD, and more. 

• Insulin Resistance and Type 2 Diabetes: Regularly consuming large amounts of simple carbohydrates can lead to insulin resistance, a condition where cells become less responsive to the effects of insulin, leading to an even greater release of insulin when you consume simple carbs. This is a precursor to type 2 diabetes.

• Blood Sugar Fluctuations: Simple carbohydrates cause rapid spikes and crashes in blood sugar levels which leads to fatigue, irritability, and cravings for more sugary foods.

• Increased Risk of Cardiovascular Disease: Diets high in added sugars and simple carbohydrates have been linked to an increased risk of heart disease. They can contribute to elevated triglyceride levels, decreased HDL (good) cholesterol, and higher levels of inflammation.

•  Nutrient Deficiencies: Foods high in simple carbs not only lack essential nutrients, they require nutrients from your body to process them, depleting your body over time.

• Inflammation: Excessive consumption of simple carbohydrates has been associated with increased levels of inflammation in the body. Chronic inflammation is linked to every known health condition including cardiovascular disease, arthritis, cancer, autoimmune disease, and even obesity.

• Hormonal Imbalances: High sugar diets have been associated with more intense PMS symptoms, they increase insulin and cortisol, reduce thyroid function, and can cause excess testosterone in women and depleted testosterone in men.

• Aging: Eating too many simple carbs can cause damage to collagen and elastin, leading to premature wrinkles.
• Poor immune function: Diets high in processed carbs increase the production of inflammatory proteins that suppress the immune system

How many carbs should you eat??

Don't overthink it! Ladies should eat at least a fist-sized portion of fiber-rich carbs at each meal (double that for men). If you are going to partake in simple carbs stick to a small cupped handful (not heaping), and always eat your treats with protein, fat, and fiber. 

Nutrition Habits Everyone Can and Should Follow

Hopefully this series has removed a lot of food fear you might have about any individual macronutrient and has made you realize that when it comes to nutrition, balance is key. 

Now some takeaway practical tips to follow that will benefit 95% of the population are...

1. Eat more whole food, less processed food. 

2. Eat more plants. 

3. Cook more, eat out less.

4. Watch your portions (don't overcomplicate this). 

5. Eat slowly and mindfully.

6. Stop chasing gimmicks and quick fixes! 

Did you find this helpful?? Make sure to share it with your friends and family (and be sure to tag me at @follow.your.gut.nutrition)!

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