10 things you need to know about carbohydrates

10 things you need to know about carbohydrates
PHOTO: Pixabay

Carbs often get a bad rep. They're singled out as the culprit of weight gain, and several fad diets cut it out almost entirely.

But not all carbs are bad for you. Some contain many health benefits that make them essential to any healthy diet. Your body needs carbs in order to function properly.

That said, not all carbs are made equal - some are better for your body than others. Picking the right carbs is key to better health and weight loss.

So before you go cutting out carbs from your diet in an effort to lose weight, here's what you need to know.

ALSO READ: Low-fat diets not best for weight loss: Study

1. CARBS ARE EVERYWHERE

Most carbohydrates can be found naturally in plant-based foods, such as grains.

Processed foods also contain some form of carbs such as starch or added sugar, but the most common sources of carbs include fruits, vegetables, nuts, grains, seeds, milk and legumes.

The three main types of carbohydrates include:

  • Sugar: the simplest form of carbs found naturally in fruits and vegetables, milk and milk products. You may find it in the form of fructose (fruit sugar), sucrose (table sugar) or lactose (milk sugar) in ingredients lists.
  • Starch: a complex carb comprised of multiple sugar units bonded together. It is found naturally in grains, vegetables and beans.
  • Fibre: another complex carb that occurs naturally in fruits, vegetables, whole grains, and beans.

ALSO READ: What is an Okinawan diet and should you go on it?

2. CARBS ARE NECESSARY IN MORE WAYS THAN ONE

Carbs contain B vitamins, iron, calcium, and fibre, all of which are necessary for regular bodily function, right down to the cellular level (vitamin B12, in particular, helps to keep the body's nerve and blood cells in tiptop condition).

They also influence the central nervous system and fuel our working muscles.

They get converted into glucose in our bloodstream, providing us with energy that we expend even just by sitting still.

ALSO READ: Keto diet in Singapore: How to go low carb, high fat on a budget

3. CARBS DON'T MAKE YOU FAT

PSA: Carbs don't make you fat.

Your sedentary lifestyle does.

Read Also
Low-carb diet linked to elevated mortality risk: study
health
Low-carb diet linked to elevated mortality risk: study

Too much input and not enough output is what causes us to pack on the pounds.

When we take in more than we expend through daily activity, the unused carbs get converted into fatty acids and stored in the body as fat.

In fact, carbs enable fat metabolism by preventing the body from using protein as an energy source, thereby allowing the amino acids in protein to build fat-burning muscles.

The National Institutes of Health recommends that carbs should make up 45 per cent to 65 per cent of total daily calorie intake.

ALSO READ: 5 mistakes people make when eating out

4. GOOD CARBS VS. BAD CARBS

The term "good carbs" refers to whole foods that contain vitamins and minerals, fibre, as well as protective plant compounds.

These carbs are digested more slowly, and this slower conversion into glucose means that your insulin levels don't see very drastic fluctuations and your body has a steadier stream of energy.

The protective compounds and steady sugar level are what make "good carbs" good.

"Bad carbs", on the other hand, contain an excessive amount of sugar.

Refined grains such as white rice, white bread, pastries, sugar, pasta and more are deemed "bad" because they don't have much - or any - nutrients at all.

Plus, they get converted into glucose very quickly, leading to unhealthy fluctuations in blood-sugar levels, which can result in Type 2 diabetes over time.

ALSO READ: Craving carbs? Blame your brain, Japan study finds

5. CARBS ARE BRAIN FOOD

Carbs support brain function and influence our mood and memory.

Not only do they boost cognition, they also provide the blood-glucose your brain needs to perform normally.

And the brain uses up 60 per cent of the blood-glucose in your body.

Hypoglycemia is an extreme case when the concentration of blood-glucose falls, and the brain is literally starved for fuel, causing lightheadedness, confusion, slurred speech and even death.

So skimp on carbs, and you'll find yourself turning sluggish, unfocused, prone to forgetting things and becoming moody.

ALSO READ: Low-carb 'keto' diets have some health benefits and some risks

6. CARBS HELP YOU LIVE LONGER

Studies have shown that a high-carb diet may protect us from age-related illnesses such as cardiovascular disease, cancer, and Alzheimer's.

People who live in the world's Blue Zones (places such as Okinawa and Sardinia) tend to have a longer-than-average life expectancy, and that's largely attributed to their diet and way of life.

In Okinawa and Sardinia, for instance, their traditional diet is carb-heavy, focusing on grains and starchy vegetables - quite the opposite of the high-protein, low-carb formula that popular diets advocate.

In fact, the Okinawan Ratio of carbs to protein is 10:1.

The low-GI, high fibre carb that makes up most of their diet is the Okinawan sweet potato.

In short, it's the type of carbs you eat that matters.

ALSO READ: Small improvements to eating habits may prolong life: study

7. CARBS ARE AN IMMUNITY BOOSTER

Eating carbs, especially before working out, reduces your chances of catching a bug or falling sick, because it boosts your cytokine levels.

Cytokines are molecules that regulate our immune system, protecting our body against the stress induced by physical activity and exertion.

So have some slow-burning carbs like a bowl of oats a couple of hours before you hit the gym.

ALSO READ: Takes time to change eating habits

8. THERE'S NO RIGHT TIME TO EAT CARBS

Some claim that eating carbs later in the day causes the body to store more fat, but there's no scientific proof of that.

There is no ideal time to eat carbs, although eating it during the day means you have more hours to expend it.

Still, your body burns fuel even when you're sleeping, so the carbs you eat at dinner are meant to tide you through the night till breakfast the next morning.

ALSO READ: Small changes, big differences: Get these small kitchen appliances for big changes in your family's eating habits

9. LOW-CARB IS NOT NO-CARB

Even a stalk of celery contains 2g of carbs, and a 200ml glass of milk contains 10g of carbs.

Most foods contain at least a trace amount of carbs, and while you might think you're saving your waistline by sticking to only 'zero carb' food, you're probably depriving your body of the energy and nutrients it needs.

Even low-carb diets such as Atkins or Keto would still involve fruits and vegetables, and perhaps small amounts of healthy starches such as oats.

ALSO READ: Alternate-day fasting associated with weight loss, study finds

10. YES, YOU CAN GET ADDICTED TO SUGAR

As mentioned, sugar is a refined carb, and too much of which can spike your insulin levels and lead to Type 2 diabetes.

Studies have shown that people who consume high-GI carbs (i.e. carbs that cause huge fluctuations in blood-sugar level) experience activation in the brain region similar to that of drug addicts and problem gamblers.

So how do you tame that sweet tooth?

Indulge it at breakfast - have that fruit smoothie or a small pastry so that you will crave it less later in the day (and end up reaching for a giant bagel or packet of chips).

And if you think sweeteners are the solution, think again.

Artificial sugars can impair the brain's ability to gauge the sweetness in your food or drink and the actual amount of calories in your food or drink - so even if you avoid carbs, you're still craving that sugar hit.

Better to ditch the Diet Coke and reach for freshly-squeezed fruit juice instead.

ALSO READ: Habits that may be slowing down your metabolism

This article was first published in Her World Online.

homepage

trending

trending
    'Overwhelming response': Less than 2,000 books left after Yale-NUS adoption drive, June 14 fair open to public
    Pop Mart's new Labubu collection, inspired by convenience store food, to launch on June 13
    'Everyone looked at us with pitiful eyes': BTS' Jimin and Jungkook share funny military experiences
    'You got yourself a customer for life': Woman receives surprise gifts from SIA crew to celebrate her pregnancy
    Police take down over 1,000 malicious IP addresses in Singapore in joint operation with Interpol
    Pamper yourself on your next shopping trip with these exclusive deals
    Jetstar Asia ceasing operations: Passengers scramble to seek refunds, travel plans up in limbo
    'I'm going to die at this rate': BTS' RM recalls struggling with insomnia and self-doubt during military service
    Durians for $1.95 at FairPrice annual fair this June
    Honda Freed review: Understated small MPV with plenty of plus points
    More seniors to benefit as 3 local banks recognise CPF Life payouts as income proof for credit card applications
    50% savings, bigger house: Shaun Chen shares more on why he moved family to JB

Singapore

Singapore
    • Singapore and Johor Regent Tunku Ismail to swop land plots near Botanic Gardens
    • Maids working in households with kids must have immunity against measles: MOM
    • Singaporean owner of defunct company barred from raising funds for charity after regulation breaches
    • This 'officer' never sleeps: Geylang Serai market carpark to have digital sentry to keep watch on errant motorists
    • $55k dream renovation turns into nightmare; contractor borrows money from homeowner
    • Students must be more critical, discerning: Experts weigh in on online peer-tutoring channels
    • Teen, 16, convicted of rioting with deadly weapon after attacking victim at MRT station
    • Man who sued late mum's estate gets 38% share of rent for Yishun coffee shop over two decades
    • Man returns stolen Jinro toad statue to restaurant after CCTV footage emerges
    • Singapore women's football team withdraw from Asean Women's Championship

Entertainment

Entertainment
    • RM and V discharged from military service, Hybe headquarters decorated for BTS' return
    • Gossip mill: K-stars roasted for making their mums wash dishes, Sammo Hung opens Douyin account, K-pop girl group's bodyguard chokes and shoves fan
    • Dramatic final showdown: Lee Byung-hun says Squid Game 3 will be 'intense'
    • Taiwanese actress Esther Liu announces marriage and pregnancy
    • Beach Boys founder Brian Wilson dies at age 82
    • R. Kelly files motion to be released from prison, alleging his life is in danger
    • Orlando Bloom undergoes $17k treatment to remove toxic chemicals from his blood
    • Taylor Swift obtains restraining order against man claiming he had child with her
    • Put their logo and priced it 10 times higher: Netizens upset exact copy of Enhypen's merch available cheaply on Taobao
    • BTS members Jimin and Jungkook discharged from South Korea military

Lifestyle

Lifestyle
    • A taste of home: Burmese friends open cafe in Bras Basah selling authentic Myanmar cuisine
    • 'I'm doing all this from my heart': Senior volunteer on his love of helping the community for almost 30 years
    • Unable to bear children, she proposed annulment of marriage so he could start a family. He chose love
    • Jurassic World, inflatable playgrounds and more: Family-friendly events and activities this June holiday
    • Polestar 3 Long Range Dual Motor Performance Pack review: Sporty electric SUV that's big in performance and price
    • McDonald's and Tokidoki to release limited-edition collectible charms from June 12
    • Hello, oppas: South Korea's steamy musical Wild Wild is back in Singapore this June
    • 20 Father's Day 2025 deals and promotions: Dad dines free, Porsche test drive experience and more
    • More younger Singaporeans are getting Botox and collagen shots. How effective and safe are they?
    • Warning: These World Chocolate Day destinations might melt your heart (and tastebuds)

Digicult

Digicult
    • Slim, sleek, but slightly too short-lived: Samsung Galaxy S25 Edge review
    • World's best Dota 2 teams to compete for $1m prize pool in Singapore in November
    • Initiative by IMDA, AI Verify Foundation tests AI accuracy, trustworthiness in real-world scenarios
    • Under siege? Helldivers 2's latest city to be invaded by aliens could be spoof of Singapore
    • Honor 400 Series launches in Singapore with first free in-device AI image-to-video tool
    • Home Team humanoid robots to be deployed by mid-2027, $100m to be invested: Josephine Teo
    • Ado concert review: Singer without a face ignites fans while in cage with only silhouette visible
    • EU and US authorities take down malware network
    • Google Pixel 9a: The best AI-centric phone under $800 in 2025?
    • Western intelligence agencies warn spyware threat targeting Taiwan, Tibetan rights advocates

Money

Money
    • Best credit card promotions in Singapore (June 2025): Citibank, DBS, HSBC, UOB and more
    • Best bank offers in Singapore (June 2025): Blackpink Visa presale, Lilo & Stitch Hawaii vacation, up to 50% off flights and more
    • World Bank cuts global growth forecast as trade tensions heighten uncertainty
    • Queenstown 5-room loft breaks national HDB record at $1.65m
    • The biggest misconceptions about buying property in Singapore's CCR in 2025
    • 9 best personal loans in Singapore with lowest interest rates (June 2025)
    • Best fixed deposit rates in Singapore (June 2025): Minimum deposits from $500, rates up to 2.45%
    • SG60 Baby Gift: What to expect if you're expecting
    • The surprising reasons some Singaporean buyers are choosing smaller condo units (even when they can afford more)
    • 'Thank you for your hard work': Scoot gives 4.91 months of bonus, shares on TikTok

Latest

Latest
  • Daily roundup: Polestar 3 Long Range Dual Motor Performance Pack review — and other top stories today
  • Musk says he regrets some posts he made about Trump
  • South Korean military suspends loudspeaker broadcasts aimed at North Korea
  • Trump tariffs may remain in effect while appeals proceed, US appeals court rules
  • Austrian police search for answers after mass shooting in school
  • US Marines arrive in LA; California governor warns 'democracy under assault'
  • Russia and Ukraine exchange sick and wounded prisoners of war
  • US agencies tracked foreigners visiting Musk's properties in 2022 and 2023, WSJ reports
  • Trump tells soldiers 'we will liberate Los Angeles'

In Case You Missed It

In Case You Missed It
  • 2 women arrested for theft at Changi Airport transit area within an hour
  • 40 Singaporeans going on 'Single's Inferno' trips to Japan to find love, minus the cameras
  • Mum of 6 who juggles 3 jobs starts free breakfast club for children in Ang Mo Kio
  • Government official impersonation scam: Syndicate received gold bars worth $500k, cash from victims
  • Queues at VEP application centres in Singapore, JB after news of enforcement from July 1
  • Wrong food delivery: Man 'feels unsafe', calls police
  • Malaysian woman apologises to 11-year-old daughter for 'only' spending $300k on her birthday
  • Boy, 4, caught smoking under a Bangkok bridge sent to government-run shelter
  • 'I feel incredibly honoured': Drum major who dreamed of role as teen leads Singapore Police Force Band in centennial celebration
This website is best viewed using the latest versions of web browsers.