Understanding Carbohydrate Quality
With the popularity of diets like keto and carnivore, carbohydrates have — perhaps unfairly — developed a bad reputation. Much of this fear comes from an "all-or-nothing" mindset that doesn't hold up well in long-term nutrition studies around carbohydrate avoidance.
What Is Considered a Carbohydrate?
Carbohydrates include sugars, starches, and fibre. Sugars and starches are the body's main energy sources. Our digestive systems aren't able to digest fibre, so it doesn't act as an energy source for us — but it feeds our healthy gut bacteria and helps to add bulk to our stools.
Processed vs. Unprocessed Carbohydrates
Whole food sources of carbs include foods like fruits, vegetables, and whole grains. Refined carbohydrates (like white bread, pasta, sugary cereals, and syrups) are made when those fruits, vegetables, or grains are processed to be more palatable or shelf-stable. Typically, processing involves removing much of the fibre and micronutrient content of the whole food, leaving us with foods that are more calorie-dense and less balanced.
Why Does Processing Matter?
Fibre slows down the rate that carbs are absorbed from our digestive tract to our bloodstream. When fibre is removed, carbohydrates enter the bloodstream more rapidly, causing larger blood sugar spikes after meals.
These spikes require more insulin to bring blood sugar back down. Over time, frequent spikes can strain the body's ability to regulate blood sugar effectively.
Glycemic Index vs. Glycemic Load
The glycemic index (GI) measures how quickly a fixed amount of carbohydrate (50 grams) raises blood sugar. While helpful, it doesn't reflect typical portion sizes.
Glycemic load (GL) accounts for both the quality and quantity of carbohydrates in a serving. For example, watermelon and donuts may have a similar GI, but watermelon has a much lower GL because it contains fewer carbohydrates per serving.
Why Is This Important?
In conditions like type 2 diabetes and PCOS, the body can become less responsive to insulin, leading to prolonged high blood sugar levels.
While cutting out carbohydrates entirely may seem like a solution, it also removes nutrient-rich foods like fruits, vegetables, legumes, and whole grains. These foods are consistently linked to better health and provide fibre, vitamins, minerals, and beneficial plant compounds.
The takeaway: Carbs aren't bad for you. Focus on carbohydrate quality, include fibre-rich foods, and aim for balanced meals rather than strict avoidance.