Why you must NOT fear Carbs

If you've been staying away from all carbs to stay healthy, you need to know that not all carbs are the same. Not knowing the difference between simple and complex carbs might mean you're missing out on being your healthiest, most energetic self.

In this letter, we're going to talk about:

- The main differences between refined and unrefined carbs.

- How unrefined carbs are good for you.

- Why it's better to pick the right carbs instead of not eating them at all.

People often get the wrong idea about carbs, thinking they're all the same and should be avoided. But, the truth is, the kind of carb you eat really matters for your health.

Refined vs. Unrefined Carbs: What's the Big Deal?

Refined carbs are things like white bread, sweet cereal, and cakes. These carbs have been changed a lot from their original form, losing a lot of good stuff. This can make you more hungry and want to eat more, which might lead to gaining weight or becoming obese. Eating a lot of refined carbs can also increase your risk of diabetes, heart problems, and other health issues.

On the other hand, unrefined carbs are in foods that aren't changed much, like fruits, veggies, whole grains, and beans. These foods are full of fiber, vitamins, minerals, and other helpful things. They don't make your blood sugar spike and keep you feeling full longer.

Knowing the difference is key.

Too much of refined carbs can lead to health problems, but unrefined carbs help you stay healthy and control your weight. The main point? Not all carbs are bad, but be careful with refined ones.

Think "Low CRAP," Not "Low Carb"

We all want to be healthier and manage our weight. Instead of "Low Carb," think about Low "CRAP"—Calorie Rich And Processed Foods—as suggested by nutritionfacts.org. This means choosing foods that are more natural, like whole grains, fruits, veggies, beans, and nuts. These foods are packed with nutrients and fiber, which help you feel full, keep your blood sugar steady, and keep you healthy. By eating more unrefined carbs, you can enjoy carbs' benefits without the problems that come with the refined ones.

Research, including work by Dr. Kevin Hall, a nutrition expert, shows that diets with fewer processed foods and more whole plant foods can help you lose weight and get healthier, even if they have a lot of carbs. This shows us that not all carbs are bad and that what's most important is the quality of the food.

The idea of "Low CRAP" is a new way to think about carbs.

It tells us that natural carbs are not just okay to eat; they're an important part of eating well. By choosing healthy carbs—those full of fiber, vitamins, minerals, and plant nutrients—we can reach our health goals and still enjoy food.

So, carbs, especially from whole, plant-based sources, are not your enemy. They're a key part of eating well, giving you energy and lots of health benefits, from preventing disease to helping you feel good in the long run.

References:

• https://nutritionfacts.org/video/friday-favorites-cut-the-calorie-rich-and-processed-foods/

• Hall, Kevin D et al. “Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake.” Nature medicine vol. 27,2 (2021): 344-353. doi:10.1038/s41591-020-01209-1

• Reynolds, Andrew et al. “Carbohydrate quality and human health: a series of systematic reviews and meta-analyses.” Lancet (London, England) vol. 393,10170 (2019): 434-445. doi:10.1016/S0140-6736(18)31809-9

• Liu, Simin. “Intake of refined carbohydrates and whole grain foods in relation to risk of type 2 diabetes mellitus and coronary heart disease.” Journal of the American College of Nutrition vol. 21,4 (2002): 298-306. doi:10.1080/07315724.2002.10719227