Now don’t get me wrong. I like carbs just like the rest. It is that some carbs don’t like me. This isn’t a post on how carbs are bad or good for you. This is an informative article to allow you to make the choices for you. But this quote from Dr. Mark Hyman does make you think..
What is a Carbohydrate?
The last of the 3 macronutrients discussed, a carbohydrate is basically a sugar molecule. Carbohydrates are found in certain foods and are broken down to glucose in our bodies of which we use for energy. Carbohydrates are found in grains, fruits, vegetables and of course sugars. Processed or natural sugars such as honey and maple syrup.
There are 3 main types of carbohydrates: complex (vegetables/grains), simple (dairy, fruit) and fiber (found in both). There is also refined carbohydrates which are those that are highly processed like cookies, cakes, breads, candy.
How many Carbs is to many Carbs?
We have been told that our carbohydrate intake daily should be atleast 65% of our total intake. But there is so much more research out there that says this can be a lot less to nothing and you will still thrive. This will all depend on who and what study you are reading. Many studies are now showing the harms of too many carbs. I believe this to be more based on the intake of highly processed carbohydrates and consuming Standard American Diet (SAD).
Drastically lowering or total elimination of these foods greatly lower your chances of many diseases or disorders such as type 2 diabetes (once called sugar diabetes), metabolic syndrome, some cancers, heart disease, stroke, dementias/alzheimer’s, and mental health issues such as depression and anxiety.
There is No Such Thing as an Essential Carbohydrate
Now let’s go back to this quote by Dr. Mark Hyman. There are essential fatty acids that our bodies require to function physically and more importantly, mentally. We require 9 essential amino acids for growth, repair and recover. But in all my research there are not any essential carbs that our bodies require to live and function. Some may argue that glucose is essential. The main reason we would require glucose is for energy and some do say it is required for brain function but if you are getting enough fat in you daily intake this will also do the job. Research shows that the right kind of carbohydrates can be helpful in certain situations and have some benefit. Although this can and is debated within the nutrition world.
There are many diets (Keto diets, carnivore diet, animal based diet and the lion diet) that are low to no carb and people are getting healthy and eliminating certain symptoms while eating them and maintaining their health.
If you are going to include carbs in your diet and you tolerate them well, fruits and vegetables would be where I would start. And maybe restrict grains and flours. Making sure that you combine your carbs with a protein if possible. This helps with balancing the blood sugar spike. If you do not like fruits and vegetables (as some do not), do not stress. There are a lot of evidence that you can thrive and survive without them.
Here are some resources and studies for you to follow up with:
Dr Shawn Baker 🥩 (@SBakerMD) / Twitter
Your Keto Journey Starts Here (templetheketonutritionist.com) ** follow her IG to see your chat about blood sugar spikes when eating carbohydrates**
Fundamental Health with Paul Saladino, MD on Apple Podcasts
Metabolic Effects of the Very-Low-Carbohydrate Diets: Misunderstood "Villains" of Human Metabolism - PMC (nih.gov)
Science and Politics of Nutrition: Dietary carbohydrates: role of quality and quantity in chronic disease - PMC (nih.gov)
The Role of a Ketogenic Diet in the Treatment of Dementia in Type 2 Diabetes Mellitus https://www.mdpi.com/2072-6643/15/8/1971
The ketogenic diet and remission of psychotic symptoms in schizophrenia: Two case studies - PubMed https://pubmed.ncbi.nlm.nih.gov/30962118/
Happy Reading…
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Danni