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“Cabs, once our comfort, now the scapegoat blamed for bellies, crashes, and cravings”
Once the star of the table, now they shoulder the guilt of our health hiccups. According to the National Library of Medicine, more than 55% of the adults interviewed in Kolkata said they were on a low-carb diet to avoid gaining weight. The credit goes to confusing diet advice, often stealing the spotlight, showing sugary extremes of carbohydrate food while ignoring its real worth.
In reality, not all carbs are created equal. While ditching highly processed carbs is smart, skipping good carbs leaves your body lacking essential fuel. This blog will list 10 million-dollar facts about carbohydrates to help you understand the difference between good and bad carbohydrates. We will also show the potential of good carbs to stay fit, energised, and healthy inside and out.
All About Carbohydrates: From Basics to Body Benefits
Carbohydrates are an essential macronutrient that serves as the body’s primary fuel source, alongside fats and proteins. They comprise carbon, hydrogen, and oxygen and come in various forms such as sugars, starches, and fibre. Your body breaks them down to energise your cells, supports organs to function smoothly, and contributes to bodily functions such as metabolism and digestion.
Types of Carbohydrates
Carbohydrates come in two primary forms: simple carbohydrates, which offer quick energy, and complex carbohydrates, like starch and fibre, which provide lasting energy and support digestion.
- Simple Carbohydrates : Simple carbohydrates are the most basic form of carbohydrates, consisting of one or two sugar molecules. They are so easy to digest that they quickly spike your blood sugar level.
- Complex Carbohydrates : Unlike simple carbohydrates, which give a quick sugar rush, complex carbohydrates break down slowly while keeping your body energised for longer. These complex foods are loaded with fibre, vitamins, and minerals, which help you feel full, support better digestion and sugar control.
Benefits of Carbohydrates for the Body
Carbohydrates play a critical role in keeping the body balanced and functioning optimally. Other benefits include:
- Supports muscle function during physical activities
- Regulates blood sugar levels when consumed as complex carbohydrates
- Offers dietary fibres that support digestion
- Helps controlling appetite
- Supports metabolism and maintains hormonal balance
- Boosts mental clarity
- It’s okay to question carbs. Just make sure you get the real answers.
8 Must-Know Insights about Carbohydrates
Carbohydrates have become a misunderstood nutrient in the modern diet due to the rise of low-carb diet trends. Therefore, it’s time to rewrite the carb story with surprising facts about carbohydrates that might change your mind.
- Primary Energy Source: From breathing to brainstorming, carbohydrates are the spark that keeps your body and brain running strong. Without them, you may feel sluggish or tired. That’s why carbohydrates are not just a part of the food group; they are your body’s critical energy source for mental clarity and physical performance.
Bite-sized carb facts: Your brain runs entirely on good carbs. When the carb levels drop, thinking becomes harder.
- Not All Carbs are Bad: Not all carbs crash your diet, and grouping them under the same label is unfair. It is crucial to differentiate between a good and a bad diet. Good diets are nourishing, while bad carbs are mainly processed and empty calories. So choose wisely, not blindly. Just pick the ones that energise you.
Bite-sized carb fact: Many athletes rely on complex carbohydrates for sustained performance and recovery.
- Carbs Store Water: Carbohydrates don’t just fuel you—they hydrate you, too. When you eat carbohydrate foods, they’re stored as glycogen in your muscles and liver. Your body stores approximately 3 to 4 grams of water for every gram of glycogen. Cutting back on carbs can result in quick water weight loss, not fat. Therefore, balance is key.
Bite-sized carb fact: When athletes consume lots of carbs before a race, they aren’t just filling up energy but storing water.
- Carbs Help Spare Protein: Consider carbs as protein’s bodyguard, where they step in to provide energy so that protein can focus on repair and growth. This is known as the protein-sparing effect. Without enough carbs, your body may reach out to protein for energy instead, which can reduce muscle growth.
Bite-sized carb fact: Ancient Roman soldiers fueled up on a simple porridge called puls (made from barley or wheat) and paired with beans, dried meat or cheese. This combination gave them lasting strength for long journeys and battles.
- Carbs are Essential for Fat Metabolism: Fat burns in the flame of carbohydrates, breaking down fatty acids entirely in exchange for energy. While the body can burn fat without carbohydrates, the process is more efficient and complete in the presence of carbohydrates.
Bite-sized carb fact: George Cahill first introduced the famous phrase “Fat burns in the flame of carbohydrates” in the mid-1900s, and it is still used in sports science to explain the role of carbohydrates in burning fat more effectively.
- Carbs Affect Sleep: Are you tired of tossing and turning? Here’s a catch. Carbs don’t just fuel your body; they can calm your night when chosen carbohydrate foods are consumed wisely. Good carbs and fibre-rich foods can improve sleep quality, while bad carbs and sugary foods can worsen it.
Bite-sized carb fact: In India, people have long relied on a warm bowl of rice with ghee or milk as a soothing evening meal to calm the mind and body.
- Artificial Low-Carb Snacks May Be Misleading: Don’t be fooled by the buzzwords; some low-carb snacks swap carbohydrates for questionable additives. These snacks are often marketed as healthy but may contain hidden additives or sugar that may harm your health or hinder weight loss goals. Therefore, it is vital to check the ingredients, not just claims.
Bite-sized carb fact: A plain boiled egg has zero carbs and is more nutritious than most low-carb labelled snacks claim to be!
- Glycemic Index isn't Everything: Don’t judge a carb by its Glycemic Index. It is not a one-size-fits-all, as it doesn't reflect portion sizes or overall nutrition. It can be misleading if used alone. A high GI food in a small portion has little impact, while many nutritious foods like whole-wheat bread still have a high GI but offer a good amount of fibre and health benefits.
Bite-sized carb fact: Watermelons and white bread have similar GIs, yet one is more nutritious. That’s because GI doesn’t consider vitamins, fibre, and minerals. It takes into account how fast carbs raise blood sugar.
Spoiler alert: You’ve heard the myths, now hear the facts!!!
From Quinoa to Cola: Examples of good carbs and bad carbs
Here are the examples of good carbs and bad carbs:
Carbs to Enjoy Guilt-Free (Good Carb)
The following are a few carb-rich foods rich in vitamins, minerals and fibre.
- Quinoa: A protein-rich whole-grain option loaded with fibre and essential minerals.
- Oats: Great for slow-energy release.
- Brown Rice: A whole grain with essential fibre and Vitamin B.
- Whole Wheat Roti: Traditional staple with vital nutrients and fibre
- Lentils and Beans: An intricate combination of plant-based protein and complex carbohydrates.
- Fruits (like apples and bananas): Great way to enjoy natural sugars and fibres.
Carbs to Skip (Bad Carb)
The following are a few examples of bad carbs often stripped of nutrients.
- Flavoured Yoghurts: Often high in added sugars despite appearing healthy at first glance.
- Cola & Soft Drinks: Loaded with hidden added sugars, no nutrition.
- White bread: Causes blood sugar spikes and lacks fibre.
- Sugary breakfast cereals: They seem wholesome, but are sugar-heavy in reality.
- Instant Noodles: Highly processed with low nutrients.
- Packaged Snack Bars: Often disguised as healthy, but full of artificial sweeteners.
Now that you know the difference, make every bite count!
Carb Confusion? Test your Knowledge
Are you still believing carb myths? Let’s team up, test your knowledge, and clear the carb confusion.
Do all carbs cause weight gain? (Myth/ Fact)
Explanation: Weight gain is not solely dependent on carbs. Other factors, like total calorie intake and lifestyle, are also responsible.
Is a low-carb diet the healthiest option for everyone? (Myth/ Fact)
Explanation: Low-carb diets may suit some individuals, but they’re not appropriate for people of all ages.
Do white bread and brown bread offer the same nutrition? (Myth/Fact)
Explanation: Brown or whole wheat bread has more fibre than white bread, which is made of refined flour.
Is fibre a type of carbohydrate? (Myth/Fact)
Explanation: Fibre is a part of good carbs that supports digestion and manages blood sugar.
5. Are natural sugars in fruits healthier than added sugar? (Myth/Fact)
Explanation: Natural sugars are combined with vital nutrients and fibre. However, added sugars lack both.
Whether you aced it or not! It’s time to unlearn and relearn carbohydrates.
Case Study: The Hidden Cost of Carb Myths and No Insurance
Background
Rohit, a 28-year-old IT professional from Hyderabad, became obsessed with cutting carbs after being deeply influenced by online fitness gurus in pursuit of quick results. Influencers convinced him that carbohydrates, especially rice, roti, and milk, were the main reasons for fast weight gain.
In his rush to see quick results, he eliminated all sources of carbs from his diet and swapped them with protein shakes, low-carb snacks, and high-fat meals without seeking professional advice.
Situation
After six weeks on an extreme low-carb diet, Rohit began experiencing poor concentration, constant fatigue, and dizziness. He dismissed the symptoms until one unfortunate day when he collapsed at his gym during a cardio session. He was rushed to the hospital immediately, where doctors diagnosed him with hypoglycemia, electrolyte imbalance and a few nutritional deficiencies caused by his severely low-carb diet.
His condition required two days of hospitalisation for IV fluid, diagnostic tests, and close observation. Unfortunately, Rohit didn’t have health insurance. Therefore, he had to bear the entire cost of treatment himself.
Outcome
With guidance from a dietitian, Rohit reintroduced good carbs into his meals, regained his energy, and realised that not all carbs are bad. He also recognised the value of health insurance and now gives equal importance to staying healthy and financially prepared.
Takeaway
Falling for carb myths took a serious toll on Rohit’s health and bank account. Smart nutrition requires real knowledge, not social media trends. And when things go wrong, health insurance can be a lifesaver.
Ditch the Carb Myths, Not Your Insurance
Choosing good carbohydrates fuels your body with lasting energy, better focus, and overall well-being. But real wellness isn't just about healthy choices, it’s about being prepared for life’s surprises because even the healthiest habits can’t prevent the unexpected. That’s where smart insurance comes to the rescue.
A Comprehensive coverage from a reliable health insurer, such as Care Health Insurance, supports you by providing access to quality medical treatment and recovery support. In the journey to better health, sign up for a trustworthy health insurance policy because your health deserves nourishment and a safety net.
Disclaimer: All plan features, benefits, coverage and claims underwriting are subject to policy terms and conditions. Kindly refer to the brochure, sales prospectus and policy documents carefully.
