I’m Pavithra KB, senior nutritionist at The Kenko Life. In this modern fast paced world I help individuals make informed, sustainable choices that enhance overall health and well-being. With deep understanding in Food Nutrition and years of hands on experience in this field. I am a firm believer of the power of food to heal, energies and support long term well-being.
Carbohydrates have long been a staple of the Indian diet in the form of rice,roti, dosa etc. However, in recent years carbohydrates have been stigmatized with many turning to low-carb/No carb diets in the hope of weight loss. This shift in thinking has created confusion in Indians which has led to them to believe that “ All carbs are Bad” which then comes to the Myth we generally come across i.e,
- Myth: Carbs are unhealthy and should be completely avoided
- Myth: Carbohydrates are inherently fattening and should be avoided for weight loss.
But is it true? Are carbohydrates really the villain in the story of our health? In this blog we’ll debunk the Myths and explore why carbs are an essential part of our diet.
Dietary carbohydrates are essential macronutrients, providing the body’s primary energy source and efficiently fueling the brain, muscles, and organs. They break down into glucose, a key fuel that supports mental focus, physical activity, and overall bodily functions. For athletes and active individuals, carbohydrates are crucial for replenishing glycogen stores, enhancing endurance, and supporting recovery. Thus, carbohydrates play an indispensable role in overall health and performance.
However, not all carbs are created equal, and the key lies in understanding the difference between simple and complex carbohydrates.
- Simple Carbs: These are quickly digested and can cause rapid spikes in blood sugar. Examples include sugary snacks, sodas, and refined grains (like white bread or pastries). Consuming these in excess can contribute to weight gain, insulin resistance, and other health issues when not balanced with other nutrients.
- Complex Carbs: These are made up of longer chains of sugar molecules and take longer to digest, providing a more sustained release of energy. They are typically found in whole grains, vegetables, legumes, and fruits. These carbs are rich in fiber, vitamins, and minerals, and they support digestive health and overall well-being.
When it comes to maintaining good health the key is to choose complex carbs and those with low glycemic index as they provide a steady source of energy and are rich in nutrients. Below are some good choices of carbs for overall wellbeing.
–Whole grains: Brown rice, quinoa, oats, Barley etc
–Legumes and Pulses: Lentils, chickpeas, Black beans etc
–Root Vegetables: Sweet Potato, carrots, beetroots etc
–Fruits: Apples, berries, pears etc
–Vegetables: Spinach, Kale, Broccoli etc
–Nuts and seeds: Chia seeds, Flaxseeds, Almonds etc
–Millets: Ragi, Bajra, Jowar etc
By incorporating these wholesome carbohydrates into your diet you can fuel your body with sustained energy, improve digestion and support overall digestion. Hence Carbohydrates themselves are not inherently bad—it’s the type and quality of carbs that matter most. So let’s start eating healthy carbs in a balanced diet!
