The Carb Compass
After last month’s overview of the macronutrient categories, this month we will focus specifically on one of the most fad diet focused nutrient, carbohydrates. From strawberries to strudel, this macronutrient category is widespread and offers a wide range of energy and nutritional value. Allow me to guide you through what carbs are, and how you can use them to support your mind, muscles, hormones, and pelvic floor.
Carbohydrates are commonly misconstrued to be simply the worst. They are often restricted, limited, or completely eliminated from many fad diet protocols. Yet, on a molecular level, they are the body’s main energy source on a cellular level. Muscles, tissues, and organs are all fueled by carbohydrates. Once in the body, carbohydrates are broken down into glucose, which can be used immediately by circulating as blood sugar, or be stored in the liver and muscles for future energetic use.
There are 3 main types of carbohydrate:
Sugars: The most basic form. Think refined, added to foods, candy, dessert, juice/pop, and naturally found in fruits, vegetables, and milk. These give a quick fuel boost, making them a great source of energy when in need of a quick pick me up. Think sleep deprived days, busy with no time to eat days, because let’s face it, it happens! There is a time and place for even simple sugars.
Starches: These are a bit more complex, with multiple simple sugars attached together. They are still broken down in the body into simple sugars to provide energy for the body. These are found in bread, cereals, pasta, and some vegetables like potatoes, peas, and corn.
Fiber: We love fiber and fiber loves us! Fiber is also considered a complex card, it cannot be broken down into simple sugars, but it does offer many other benefits. Fiber is the cellular structure found in plant foods, fruits, vegetables, nuts, seeds, beans, and whole grains. They feed the gut microbiome, help reduce pelvic strain from constipation, play a role in balancing blood sugar levels and cholesterol.
Eating a combination of these types of carbohydrates provides the body with a wide range of fiber fuel sources and micronutrients that are found in plant foods. On average 45-65% of an adult’s diet should consist of carbohydrates. Although some fad diets will try to direct you away from carbs, there is good research that shows if the carb intake is too low it can lead to interfering with reproductive hormone regulation. This can impact the menstrual cycle, along with other metabolic processes. Carbs also help the pelvic floor stay strong by providing vital nutrients for the muscles and tissues. The diversity of fiber also helps reduce strain from constipation on the pelvic floor.
Carbohydrates are an important fuel source for the mind, body, muscles, and even your pelvic floor. Eating them in variety is an important part of a well balanced diet to provide important fiber fuel sources for gut health. Being that they are the body’s preferred fuel source, the brain also benefits from a variety of carbs throughout the day. For more fiber fueled, macro balanced meal ideas, follow us for new recipes every week with Fiber Fueled Friday’s!
