Are Carbs Actually Evil?
Today, we're diving into a topic that is often misunderstood: carbohydrates. While carbs are a staple in many diets worldwide, their impact on our health can be far from benign. Let’s explore why carbohydrates can be detrimental, their role in metabolic derangement and chronic diseases, their effect on satiety (or lack thereof), and how some carbs can wreak havoc on our gut health.
Carbohydrates and Metabolic Derangement
Carbohydrates, particularly refined and processed ones, can lead to significant metabolic problems. When we consume high-glycemic carbs, such as sugar and white flour products, our blood sugar levels spike. This causes the pancreas to release a large amount of insulin to manage the glucose influx. Over time, this constant demand on insulin production can lead to insulin resistance.
This condition is a precursor to metabolic syndrome, which includes a cluster of symptoms such as increased blood pressure, high blood sugar levels, excess body fat around the waist, and abnormal cholesterol levels. These symptoms are a causal factor for type 2 diabetes and cardiovascular diseases. The simple elimination of processed carbs has been shown to reverse high blood pressure, eliminate the need for diabetes medications, and cause dramatic weight loss.
The Link to Chronic Diseases
As alluded to above, the consumption of high-carbohydrate diets is also linked to a higher incidence of chronic diseases. Studies have shown that diets rich in refined carbs are a major cause in developing type 2 diabetes, many cancers, neurological derangement and Alzheimers, and obesity. The chronic high levels of insulin and blood sugar cause systemic inflammation, a key driver in the development of chronic diseases. Additionally, the excess glucose from carbohydrates that the body doesn’t immediately use for energy is converted into fat, leading to weight gain and obesity. This further exacerbates the risk of chronic illnesses.
It’s worth noting that nobody is suggesting you avoid natural unprocessed carb sources like blueberries and carrots. Vegetables and fruits are not only a potent source of micronutrients, vitamins, and minerals, but they also contain dietary fiber which is excellent for your gut microbiome and digestive health. Lastly, plants generally don’t spike blood sugar like processed carb-heavy foods such as pasta, cereal, and most energy bars, however there are exceptions like dates which have a higher glycemic index than table sugar.
Low Satiety Leads to Overeating
One of the critical issues with carbohydrates, especially those that are processed, is their impact on satiety. Compared to proteins and fats, carbohydrates provide significantly less satiety per calorie. This means that after consuming a carb-heavy meal or snack, you’re likely to feel hungry again much sooner than if you had eaten a meal rich in protein and healthy fats.
This lack of satiety can lead to increased caloric consumption as you reach for more food to quell your hunger. Over time, this results in weight gain, insulin resistance, and the associated health risks. This is one of the primary reasons changing WHAT you eat can be a powerful way to adjust how MUCH you eat. Sticking to high satiety, nutrient dense food like meat, vegetables, and fruits will cause substantial weight loss for many while dramatically improving overall health.
The Problem with Processed Carbs and Gut Health
Processed carbohydrates are particularly problematic for gut health. These foods are often stripped of their natural fiber, which is essential for healthy digestion. Fiber aids in maintaining a healthy gut microbiome by feeding beneficial bacteria. Bad bacteria also feed most effectively on processed carbohydrates and sugar. With a dearth of fiber and an abundance of fuel for the bad guys, the balance of good bacteria can be disrupted, leading to gut dysbiosis. Symptoms of gut dysbiosis include bloating, constipation, diarrhea, and even more severe conditions like inflammatory bowel disease (IBD, and small intestine bacterial overgrowth (SIBO).
Lastly, a common processed carb source, wheat, brings gluten and glyphosate (the pesticide known more commonly as RoundUp) into your digestive tract in substantial quantities. Both substances will cause damage to the tight junctions in your intestines allowing the contents of your guts to leak into your abdomen. Called colloquially “leaky gut syndrome”, this is the root of many ailments from eczema and psoriasis to Hashimotos and rheumatoid arthritis.
In Carb-clusion
In summary, while carbohydrates are a major part of many diets, their potential downsides are significant. They can lead to metabolic derangement, contribute to chronic diseases, cause unhealthy weight gain, and negatively impact gut health. By understanding these risks, we can make more informed choices about the foods we consume. Opting for whole, unprocessed carb sources such as fruits and vegetables as well as other foods rich in protein and healthy fats can help promote better overall health and wellness as well as keep you looking and feeling your best.