I have to admit I love bagels. The crusty chewiness, the dense doughy interior and how well they pair with cream cheese. They have slowly worked their way into my morning routine and I get excited for those delectable bread wheels everyday.
But every time I pop a bagel into the toaster at work, I hear the same sort of things…
“Don’t you know that bagels are like 5 slices of bread?”
“OMG you’re eating so many carbs?!”
or
“I used to eat carbs, but now I’m gluten-free”
When did carbs become the enemy?
Carbs (short for carbohydrate) never used to be the enemy. In recent decades carbs were the good guy, an important source of energy and sustenance. Back then fat was the enemy. The food industry responded to the fat craze, and this led to food becoming increasingly processed, with new cheaper ways of adding sweetness and flavour to foods.
The issue with carbs comes with these highly processed foods. Take white bread for example: the grain is pulverized, bleached, the husk and germ removed. The resulting grain is devoid of pretty much any of the natural occurring fibre, fat, protein or vitamins that it originally contained…whats left? Simple carbohydrates.
Without the fibre or fat content of the whole grain to slow down its absorption in the intestine, the simple carbohydrates in processed products are metabolized extremely quickly, which result in increased risk for diabetes and a greater chance of weight gain1.
Looking at the glycemic index for white bread vs. whole grain bread, will give you an idea of how quickly each is metabolized and how they contribute to insulin spikes.
Carbs from highly processed sources such as products made with white flour, sweetened beverages and corn-based products (think Doritos) should be eaten in moderation and if possible eat minimally processed whole foods.
Will simply eating food with carbs make you gain weight?
No.
Carbs are present in vegetables, fruits, nuts, legumes and grain products. Eating a balanced diet based on the whole (unprocessed) versions of these foods is associated with a multitude of health benefits2.
Eating ANY foods in excessive quantities can make you gain unwanted weight, and the one problem with some foods high in carbs is often they are highly processed, delicious and widely available.
So in the end its not the ‘evil carbs’ that are causing the weight gain, but the fact that you could be eating too much food in general.
In fact, the bulk and fibre content of fruits, vegetables and whole grains can help you feel fuller longer. Which can lead to greater weight control and a reduced risk of chronic disease2.
Stop blaming the carbs.
An old Japanese phrase “hara hachi bu“, which means eat until you are 80 percent full, is a good proverb to live by.
What are the benefits to including carbs from whole foods in your daily diet?
Help control weight – more fibre and bulk lead to feelings of fullness with less calories.
Energy – carbohydrates are the most important source of energy for the brain and muscles.
Help your gut microbes flourish – soluble fibre from fruits, vegetables nourish gut microbes and can contribute to lower cholesterol, greater nutrient absorption and reduced risk of obesity.
Keep you regular – insoluble fibre reduces risk of constipation and keeps bowels working normally.
Decreased risk for chronic disease – the high fibre content along with other phytonutrients can lead to decreased risk for diabetes, heart disease and cancer3.
All foods can fit in a healthy diet, and restricting yourself from eating an entire food group is ridiculous and unnecessary. Carbs are not evil and whole grain bagels are still a thing of beauty 🙂
In the end my advice is the same as it always is, whenever possible cook your food using whole ingredients. Be mindful of your portion sizes, and enjoy the entire experience with people you love.
References
My eating habits were not right as junk food was the main portion of my diet. I ignored fibre rich diet for a long time and I was diagnosed from type 2 diabetes. After an year of battle with diabetes, luckily I stumbled upon an article with a fibre rich diet plan and a mixed solution of spirituality and diet. I recommend everyone from my personal experience to always follow fibre rich diet. if you want to check out the article yourself you can read it here ” http://www.kundalinichakrabalancing.com/diabetes-destroyer-spirituality/ ”.
Thanks for sharing such informative post!