I hear from people that got their expertise in nutrition from their high school basketball coach "You have WAY too many carbs." Sure we do... if you thing of all carbs as the same, which they are NOT!
Alright, let's get straight to the point. People are seriously misguided about carbs. They think all carbs are bad and will make them fat or spike their blood sugar. But that's just plain wrong. Carbs from fruits and veggies are not the enemy. In fact, they are essential for a healthy diet. Let me break it down for you.
First off, let's talk about the carbs in fruits and veggies. These carbs are different from the ones found in refined sugars like table sugar, coconut sugar, and brown rice syrup. Refined sugars are processed and stripped of any nutritional value [1]. They spike your blood sugar levels quickly and can lead to weight gain and other health issues [2]. On the other hand, the carbs in fruits and veggies are slow-released, meaning they provide a steady source of energy without causing a sudden spike in blood sugar [3].
Now, let's dive into how carbs are digested in the body. When you eat carbs, they are broken down into glucose in your digestive system [4]. Glucose is then absorbed into your bloodstream and used by your cells for energy [3]. The process is different for simple carbs (like refined sugars) and complex carbs (like those found in fruits and veggies). Simple carbs are digested quickly, leading to a rapid increase in blood sugar levels [5]. Complex carbs take longer to digest, providing a more sustained release of energy [3]. Ever wonder why you have had an entire cup of those "Carbolicious Berries" but don't have a crash?
I can't harp on this enough - fruits and veggies are slow release carbs not like the table sugar thats in your "candy", I mean protein bar with 14g of added sugar.
Here's an interesting statistic: most fruits contain 40-55% fructose, while table sugar is 50% fructose and 50% glucose [2]. Despite this similarity, the body metabolizes fructose from fruit differently than glucose from refined sugar [2]. Fructose from fruit doesn't raise blood glucose or insulin levels as much as refined sugar does [2]. This means eating fruit won't cause the same harmful effects on your body as eating refined sugar.
People often worry about gaining weight from eating fruit. But guess what? No one gets fat from eating fruit! Fruits are packed with fiber, vitamins, minerals, and antioxidants that are beneficial for your health [6]. The fiber in fruit slows down the digestion process, preventing a rapid spike in blood sugar levels [6]. Plus, fruits have fewer calories compared to processed foods with added sugars [6].
Let's talk about refined sugars like table sugar, coconut sugar, and brown rice syrup. These sugars might have different names, but they are essentially the same thing [1]. They all undergo processing that strips away any nutritional value and leaves behind pure sugar [1]. Consuming these sugars can lead to weight gain, insulin resistance, and other health problems [1].
In contrast, the carbs from fruits and veggies don't blow up your insulin levels [7]. Studies have shown that increased consumption of fruits and vegetables has no significant effect on insulin resistance when body weight is maintained [7]. This means you can enjoy fruits and veggies without worrying about your insulin levels going haywire.
People need to stop being stupid about carbs. Carbs from fruits and veggies are not worrisome; they are essential for a healthy diet. Refined sugars like table sugar, coconut sugar, and brown rice syrup are all the same ridiculous thing that should be avoided. Eating fruit won't make you gain weight; it provides slow-released energy that doesn't spike your insulin levels. So go ahead and enjoy those fruits and veggies without any guilt!
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