Disclaimer: The information provided is for general informational purposes only and is not a substitute for professional medical or nutritional advice. Always consult with a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have any underlying health conditions or dietary concerns. Listen to your body and prioritize your health and well-being.
This post offers a brief overview of what carbohydrates are and some reasons why you should include them in your diet. I also share insights from my own experience with digestive issues and the important role carbohydrates can play in this area. Finally, I touch on the relationship between carbohydrates and stress, as I have tried to understand my own experiences with stress and how food can greatly impact it. If you want to learn about how much carbohydrate you may need, check out this post HERE. Knowing your approximate carbohydrate needs can give you a guide to better understanding your food. I recommend developing an "internal guide" or feeling for what your ideal portion looks like. I'll also share another post with meal plans based on macros, giving you an idea of how much you might need to eat to meet your energy needs.
What are Carbohydrates?
Carbohydrates are one of the three macronutrients. They are categorized into simple and complex carbs. Carbohydrates are a vital energy source, especially for muscles and the brain.
Why Include Carbohydrates?
Energy: Carbohydrates provide essential energy for the body, particularly important for women who exercise.
Better Digestion: Fiber-rich carbohydrates aid digestion.
Mental Health: The right amount of carbohydrates can support stable blood sugar, which is important for mental well-being.
Examples of Carbohydrates in Foods
Here are examples of carbohydrate content in foods:
40g oats (oatmeal/overnight oats): ~27g of carbohydrates
10g chia seeds: ~4g of carbohydrates
10g flaxseeds: ~4g of carbohydrates
1 apple: ~25g of carbohydrates
1 pear: ~28g of carbohydrates
1 banana: ~27g of carbohydrates
5 strawberries: ~2g of carbohydrates
1 orange: ~15g of carbohydrates
1/2 cup blueberries: ~11g of carbohydrates
8 raspberries: ~1g of carbohydrates
100g black beans: ~23g of carbohydrates
100g kidney beans: ~22g of carbohydrates
100g chickpeas: ~27g of carbohydrates
100g lentils: ~20g of carbohydrates
70g broccoli: ~2g of carbohydrates
70g cauliflower: ~2g of carbohydrates
70g carrots: ~6g of carbohydrates
70g beets: ~8g of carbohydrates
40g spinach: ~1g of carbohydrates
40g kale: ~1g of carbohydrates
1/2 large avocado (100g): ~12g of carbohydrates (also high in fat)
28g almonds: ~6g of carbohydrates (also high in fat)
28g pistachios: ~8g of carbohydrates (also high in fat)
28g walnuts: ~4g of carbohydrates (also high in fat)
28g pecans: ~4g of carbohydrates (also high in fat)
28g hazelnuts: ~5g of carbohydrates (also high in fat)
28g cashews: ~9g of carbohydrates (also high in fat)
28g Brazil nuts: ~3g of carbohydrates (also high in fat)
A Typical Day for Me
I usually have carbohydrates in the morning in the form of fruit in a smoothie or yogurt, granola, oats, or chia seeds. Sometimes, I’ll have oatmeal. If I work out in the morning, I’ll have half a banana before the workout. For lunch, I usually have vegetables and/or fruit as part of my meal, along with toasted bread or some type of wrap if I’m not eating leftovers (I try to choose high-fiber bread). I often have dried mango for an afternoon energy boost, a banana or another piece of fruit, or a green juice. I often eat nuts (which are mainly fat with a little carbohydrate). For dinner, I usually have rice, potatoes, and vegetables as part of the meal, and sometimes a piece of fruit as an evening snack. Of course, this varies from day to day.
Carbohydrates That May Cause Digestive Issues
High consumption of processed carbs, such as sugary foods (I share more in a separate post about sugar), can cause digestive issues, as they often lack fiber and can increase inflammation in the body. Carbohydrates that contain fiber, such as vegetables, fruits, beans, and whole grains, are important for healthy digestion. Fiber helps with digestion and prevents constipation. A lack of fiber can lead to digestive issues such as discomfort, stomach pain, and constipation. For guidelines on your fiber intake, see this post HERE.
Carbohydrates and Stress
Energy and Mental Well-being: Carbohydrates provide essential glucose for our brain. Eating carbohydrates can help maintain stable blood sugar, which is important for mental well-being.
Stressful Lifestyle: Stress can lead to excessive consumption of processed carbs, like sweets and snacks, which provide a quick energy boost but cause a sudden energy drop that can increase stress. By choosing more complex carbohydrates, like whole grains and fruits, you can keep your energy stable and support mental health.
Diet and Stress Connection: Research shows that a healthy diet, including complex carbohydrates and the right amount of carbs, can help reduce stress and anxiety. Providing your body with the right nutrients can improve overall health and mental balance.
Eating the right amount of carbohydrates, particularly those that don’t cause sharp spikes in blood sugar, is not only important for energy and performance in exercise but also for digestion and mental health. By including carbs in your diet and reaching your fiber goals, you can promote better health and well-being.
Let me know in the comments if you found this post helpful! And please share it with others so it can serve a greater purpose.
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