Carbohydrates: loved by some, feared by many. In the 180 years since their discovery, carbs have stirred up nutritional confusion and even fear. But are they really the enemy? Let's delve into the truth behind this essential nutrient.
The Carbohydrate Conundrum
Katherine Metzelaar, a Seattle-based dietitian specializing in nutritional therapy, has seen firsthand the anxiety that surrounds carbs. "Guilt is a very common emotion associated with eating carbohydrates," she explains. "And then if you restrict those foods, you’re going to feel out of control."
This fear is rooted in a long history of carbohydrate stigmatization. Over centuries, carbs have been blamed for everything from weight gain to chronic diseases. But recent research is challenging these perceptions, revealing that carbohydrates are crucial for a long, healthy, and active life. In fact, avoiding carbs can be detrimental. Some studies have even linked low-carb/high-fat diets with increased cardiovascular risks and shorter lifespans in men.
Carbs Through the Ages
The Paleo diet, popular for its emphasis on protein and aversion to carbs, claims that our Palaeolithic ancestors thrived without grains and legumes. However, a 2021 study in PNAS found that these ancestors consumed a variety of starchy foods. Their glucose-rich diet fuelled brain development, and archaeological evidence shows that starchy foods were foundational to almost every ancient culture.
Even in ancient China, Taoist priests practiced "bigu," abstaining from grains in hopes of achieving immortality. Across the globe, 18th-century European aristocrats, like French philosopher Denis Diderot, condemned the potato as a food for the poor, despite its nutritional value. The English disdain for potatoes was partly a reflection of their colonial attitude towards the Irish, who relied heavily on the tuber.
The term carbohydrate was coined in 1844 by German chemist Carl Schmidt. This classification includes a wide variety of nutrients, from simple sugars to complex starches and fibres. This broad categorization has often led to overgeneralization and the birth of numerous fad diets.
The Low-Carb Craze
In 1863, the Banting-Harvey plan marked the beginning of the low-carb diet craze. William Banting, guided by ear surgeon William Harvey, lost weight on a high-protein, low-carb diet and shared his success in a popular pamphlet. This plan connected Christian moral values with dietary restraint, a theme that persists in many modern diets.
Dr. Robert Atkins revived the low-carb movement in the 1970s with his Diet Revolution. He encouraged eating protein and fat while demonizing carbs, although his claims lacked rigorous scientific backing. Despite criticism from the medical community, the Atkins diet gained traction, especially during the late 1990s and early 2000s as obesity and diabetes rates soared.
Unravelling Carb Confusion
Adam Drewnowski, Ph.D., head of the Centre for Public Health Nutrition at the University of Washington, emphasizes that not all carbs are created equal. The glycaemic index (GI), developed in the 1980s, aimed to differentiate carbs based on their impact on blood sugar levels. However, the GI has limitations, as it doesn't account for food combinations, quantities, or cooking methods.
Despite these nuances, low-carb diets like keto, Paleo, and Whole30 gained popularity by promoting the idea that carbs are inherently bad. Yet, scientific research shows that the health benefits come not from eliminating carbs but from choosing the right ones.
A Balanced Perspective
Recent studies have connected low-carb diets with heart issues and early mortality. Nutrition researcher Layne Norton, Ph.D., advocates for a balanced approach to carbs, focusing on health literacy. Instead of demonizing carbs, Norton suggests looking at the overall diet and lifestyle.
In 2021, researchers developed the Carbohydrate Food Quality Score (CFQS), rating carbs based on their nutritional content. Legumes, vegetables, fruits, and whole grains scored high, while ultra-processed foods scored low. This new model emphasizes that many carbohydrate-rich foods are beneficial when eaten in moderation.
Moving Forward
The public is slowly shifting towards a more balanced view of carbohydrates. Influencers on TikTok and other platforms are beginning to highlight the benefits of whole foods over processed ones. This movement aligns with the recommendations of the American Diabetes Association, which advises focusing on unprocessed, natural foods.
Ultimately, a healthy diet includes a variety of carbs, each contributing unique nutrients. Whether it's brown rice, chickpea flour, or even the much-maligned potato, the key is balance and moderation.
Carbs are not the enemy. Instead, they are a vital part of a healthy diet that can provide energy, nutrients, and enjoyment. So, next time you feel guilty about eating carbs, remember: it's not about cutting them out but about making smarter choices.
Carbs: A Timeline
- 600,000 B.C.: Early humans consume starchy foods, aiding brain expansion.
- 10,000 B.C.: Wheat cultivation begins in the Fertile Crescent.
- 5,000 B.C.: Rice cultivation starts in Asia.
- 168 B.C.: Taoist priests in China practice grain avoidance.
- 1838: Jean-Baptiste Dumas coins the term glucose.
- 1921: Wonder Bread hits the market.
- 1928: Otto Frederick Rohwedder invents the bread-slicing machine.
- 1972: Dr. Robert Atkins publishes Diet Revolution.
- 1982: Diet Coke debuts.
- 1992: USDA Food Pyramid recommends 6-11 servings of grains daily.
- 1994: Ketogenic diet gains popularity.
- 2016: FDA defines "added sugars".
- 2019: Dr. Shawn Baker publishes The Carnivore Diet.
- 2020: Study warns of immunity-damaging effects of excessive carbs.
- 2023: Resistant-starch trend takes over TikTok.
References
- Drewnowski, A. (2021). Carbohydrate Food Quality Score. Journal of Nutrition Science.
- PNAS. (2021). Starchy Foods and Brain Development in Early Humans.
- Metzelaar, K. (2024). Nutritional Therapy and Carbohydrate Anxiety. Nutrition Journal.