Beyond the Low-Carb Hype: A Balanced Take on Carbohydrates and Wellness
The low-carb trend peaked in the early 2000s, fuelled by celebrity endorsements and diets like Atkins and keto. Since then, it’s come and gone in popularity, leaving many with a lingering fear of carbs. But let’s challenge that narrative. Contrary to popular belief, carbohydrates aren’t inherently bad for you. In fact, they can be a vital part of a healthy diet and weight loss strategy—if you choose the right ones.
Are Carbs Essential for Survival?
Realistically, there’s no such thing as an essential carbohydrate. Unlike essential fats (such as omega-3s) and essential proteins (amino acids), carbs aren’t necessary for survival. Through gluconeogenesis, your body can convert stored glucose into energy even without carbs in your diet.
That said, it’s important to remember that "carbohydrates" is a broad category. A hot fudge sundae and a plate of broccoli are both considered carbs, but they couldn’t be more different. High-quality, plant-based carbs like fruits and vegetables provide essential nutrients such as vitamins, minerals, fibre, and phytonutrients that have healing properties. These "slow carbs" have a low glycemic index, meaning they don’t cause blood sugar spikes. In contrast, processed carbs—think pastries, white bread, and sugary snacks—lead to rapid insulin spikes, followed by crashes that leave you craving more. Over time, these cycles of high insulin promote belly fat storage (since insulin is a fat-storage hormone), contribute to metabolic issues, raise blood pressure, reduce testosterone in men, and disrupt hormonal balance in women.
The key point here is that not all carbs are created equal. While both broccoli and sundaes are categorized as carbs, consuming 750 calories from sundaes versus 750 calories from broccoli will have very different effects on your body.
The Truth About Processed Foods and Health Claims
Today, many processed foods come with health claims like "low carb", "no sugar added", or "high fibre." However, these products are often loaded with additives, emulsifiers, and artificial sweeteners, which can do more harm than good. Artificial sweeteners are processed by the body in much the same way as regular sugar, meaning they may not be the healthier option they seem. If a product boasts a health claim on its label, it’s likely not as healthy as it appears.
Insulin: Friend or Foe?
Now, let’s talk about insulin. It often gets demonised, but it’s actually a vital hormone for life. When you consume carbs, your insulin and blood sugar levels rise—this is a normal, healthy response. The real issue arises from consistent glucose spikes caused by the consumption of refined foods. Insulin signaling is anti-catabolic, meaning it helps preserve muscle tissue. It also aids in antioxidant synthesis (such as glutathione) and plays a key role in maintaining electrolyte balance (sodium, magnesium, chloride) by signaling the kidneys.
Some proponents of low-carb diets claim that insulin resistance is caused by high insulin levels and that consuming more carbs increases the risk of developing insulin resistance. However, there’s no solid evidence to support this idea. In reality, you would need to consume excessive amounts of sugar to induce insulin resistance.
If you're a low insulin secreter and metabolically flexible (able to shift between fat and carbohydrate metabolism), carbs can be beneficial. For those aiming to lose weight, research shows that low-carb or keto diets tend to be more effective for weight loss and maintaining a healthy weight compared to fasting.
Are you a nurse or pregnant? Your body may have a higher demand for carbs. If you're an athlete or regularly engage in weight training, carbs are essential for building muscle. If you struggle with sleep or suffer from chronic fatigue, starches may be helpful.
Finding the Right Carb Balance for Your Needs
Everyone is different, and some people may be more sensitive to the amount of carbs they consume. If you have diabetes, PCOS, insulin resistance, or are metabolically inflexible, a higher fat-to-carb ratio may be more appropriate.
Making Smarter Carb Choices
Finally, don’t make conclusions about carbohydrates and insulin based on studies that use high-fructose corn syrup or processed carbs. We all have personal biases shaped by what’s worked for us. It’s completely fine to have these discussions and opinions because we're all unique, and there’s no one-size-fits-all solution. The key is to work with your own biology.
