Why carbs are a necessity, even on a diet

Bagels. Pasta. Pizza. Cereal. Whatever your guilty pleasure may be, starting a diet does not mean you have to say goodbye to all carbohydrates for good.

Carbs are an essential part of your diet. When your body digests carbs, glucose is released into your bloodstream which raises your blood sugar. The insulin produced provides your body energy and helps keep your brain functioning.

Not to mention, carbohydrates are found in fruits and vegetables which are a key component to a healthy diet.

“We all need carbohydrates to fuel our bodies. We just need to choose our carbs wisely,” says Rosie Bernard, a registered nurse and diabetes educator at Advocate Health Care. “Even individuals with diabetes who don’t make insulin need to eat carbs from good starches for their cells to function.”

So, what carbs are best?

Complex carbohydrates are considered “good carbs” since they have a higher fiber content than simple carbohydrates, or “bad carbs.” Fiber slows digestion which keep you full longer, aiding weight loss and blood sugar management.

“Your brain and digestive system work better with nutrients drawn from whole grains, fruits, and starchy and non-starchy vegetables as opposed to highly processed simple carbohydrates,” says Bernard. “Simple carbohydrates often have refined sugars which are linked to weight gain among other health concerns.”

How many carbs do you need?

The average adult should consume 45-65% of their daily calories from carbs, according to the Dietary Guidelines for Americans. However, active individuals may need to consume more. Instead of focusing on cutting carbs when trying to lose weight, a more manageable approach is to focus on the types of carbs you eat.

Additional healthy eating tips, according to Bernard:

• Choose real, unprocessed food, such as lean proteins
• Avoid simple starches, such as white potatoes and opt for whole grains
• Eat three regular meals or five small meals that contain no more than 75 grams of carbs per meal
• Exercise to burn carbs efficiently
• Before starting a low carb diet, check in with your health care provider

Want to learn more about your risk for diabetes? Take a free online quiz.