“Carbs make you fat”.

“Carbs are unhealthy”. “Too much carbs raise your blood sugar”. Carbs get a bad rap and oftentimes unfairly so. What’s the evidence behind these claims?

At 4 calories per gram, carbohydrates are a key source of energy for bodies, and the preferred fuel for our brains. Carbohydrates are typically compounds containing carbon, hydrogen and oxygen in a 1:2:1 ratio, typically categorised as simple carbohydrates (short chains of sugar molecules found in table sugar, honey, fruits) or complex carbohydrates (longer chains of sugar molecules found in vegetables, whole grains).

To investigate the claims above, we need to first establish that the quality of the carbohydrate matters more than the quantity. Carbohydrates contribute directly to increased blood sugar levels which is causally related to obesity, cardiovascular disease and type II diabetes. Refined grains and sugar-sweetened products are easier for our bodies to process and have a direct impact on increased risk. On the other hand, whole grains, legumes and starchy vegetables contain complex carbohydrates which are harder to break down (because of their chain length, the surrounding structure around the carbohydrate) carry reduced risks. The main difference is explained by the glycemic index and glycemic load of these foods; the lower the numbers, the lower the blood sugar level increases.

Then there are ‘good’ carbohydrates like fiber. A plant-based carbohydrate that is not processed by human enzymes, fiber is essential for good microbial health in the gut. Fibers pass through our digestive system quickly since they can’t be absorbed, and in turn signal to the brain that we are full, help us stay sated longer.

While there is no recommended minimum requirement, we do not need to unduly starve our bodies of carbohydrates. If you do not have pre-existing medical conditions, here are some great carbohydrates to include in your diet.