Carbs Uncovered: PT Steve Spills the Beans on the Sweet (and Fibrous) Secrets of Carbohydrates!
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Time to read 6 min
Carbohydrates, carbs, energy nibbles - whatever you want to call them - they’re not just a fancy word for our daily bread (and pasta, and rice... you get the drill).
They’re the unsung heroes behind our get-up-and-go attitude, fuelling everything from our early morning starts to our late-night Netflix binges.
Some folks see carbs as the villain, blaming them for things like weight gain or sugar spikes, but let’s be real: a life without carbs is like a comedy show without laughs – technically possible, but why would you?
A life without carbs is just… so sad… and frankly all this vilification of carbohydrates has to stop.
Why? Well, they’re your body’s favourite energy source giving you everything you need to smash your morning workouts, keep your brain nice and engaged with work and provide you with the fibre you need to keep your gut health en pointe.
Now, carbs come in all shapes and sizes, and they’re not just about sugar highs and quick fixes.
So, to break down the carb conundrum into bite-sized, easy-to-digest pieces of wisdom, we caught up with Goal Plans very own PT extraordinaire Steve Ahern to give us the inside scoop and help us turn them from villain number 1 to trusty sidekick. No fluff – just tasty facts…
Table of Content
Carbohydrates and Weight Loss
Source: Ben Carpenter, www.youtube.com/@BenCarpenter
Everything You Need To Know About Carbohydrates From PT Steve
Hi Steve! First of all, can you explain the role carbohydrates play in providing energy for physical activity and daily functions?
I feel carbohydrates receive a negative reputation especially when it comes to weight loss. Carbohydrates play a vital role to our existence as it’s a key component in providing energy for our bodies.
When our body consumes carbohydrates, it break it down into glucose. Glucose is the main source of energy for your body’s cells, tissues, and organs. Any extra glucose in the bloodstream is stored in the liver and muscle tissue until further energy is needed.
We’ve heard a lot of talk on “good” and “ bad” carbohydrates AKA complex and simple carbs – tell us, what’s the difference between the two - and what impact do they have on the body?
Complex carbohydrates are consumed more slowly and release glucose into the bloodstream at a slower rate.
Simple carbohydrates are digested quickly and spike the blood sugar faster.
Each play their own role when it comes to how it impacts your body. The complex carbs will pack more nutrients, this also makes them more filling.
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That’s really interesting! So, what are your top 3 common misconceptions about carbohydrates and how can Goal Planners make informed choices when it comes to enjoying them?
1. Carbs make you fat – No they don’t! Over consuming in calories is what makes you gain weight.
2. You shouldn’t eat carbs after 6pm – Absolutely wild statement that makes absolutely no sense. Your body doesn’t think, ‘’Oh it’s past 6pm and I’m consuming carbs, I’ll just store these as fat.’’ Your body is incredibly smart, but not that smart!
3. Carbs are your enemy – Actually, carbs are delicious, fun to eat, and highly beneficial. Don’t demonise this food group.
Even though I just stated how good carbs are for you, like anything when it comes to all you members of Goal Plans, understand that moderation is key. Of course I want you to enjoy them, but I also want to see you get results. You can’t eat an unlimited amount of them.
Some of the best foods out there are carbohydrates, so why would you cut them out completely? You want to enjoy your life, and a huge part of that is enjoying your food. I want you to eat the foods that you love, but carbs shouldn’t and can’t be the main source of food on your plate.
Load up on protein, that’s your main macronutrient.
"Carbohydrates play a vital role to our existence as it’s a key component in providing energy for our bodies. "
Carbohydrates and weight loss - why is cutting carbs not the best way to ensure sustainable weight loss?
For a sustainable weight loss cutting carbs out completely isn’t the way to go. When you completely take something out of your life, your mind will be constantly thinking about it, craving them! Think about a sign that says, ‘’don’t push the big red button.’’ All you want to do is push that button!
If you completely cut them out, yes you have a good chance of losing weight, but what happens when you achieve your desired weight goal? You start cycling in carbohydrates again and because you’ve kept them out of your diet so long it’s hard to reintroduce them.
A lot of the times when they’re reintroduced people will quickly over consume and put on the weight they lost at a fast amount.
So, if you want results that last, don’t cut out carbs completely. Yes, cut down on consuming them but not all together!
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In your experience - what are some practical tips or strategies you’d recommend ensuring Goal Planners eat enough carbs to support their end physical and/or weight loss goals and overall health?
This may not be a popular opinion, but this is what I truly believe… All of us on Goal Plans are just your general folk of the public, we’re not training for the Olympics, we’re just trying to get by life.
What I mean by this is to not even focus on carbs. First, make sure you hit your calorie goals, then make sure you hit your protein goals for the day. If you’re doing this then you won’t overconsume on carbs while hitting your main two targets.
Enjoy your carbs, folks!
"For a sustainable weight loss cutting carbs out completely isn’t the way to go. "
Final Thoughts…
And there you have it! In a nutshell, carbohydrates are not to be feared. Rather, they play a critical role in our overall well-being, from fuelling our brains to ensuring our digestive systems run smoothly, not to mention giving our bodies plenty of energy to get up and go on the daily.
When chosen wisely and incorporated into a balanced diet, they're incredibly beneficial. But, to echo PT Steve, it's all about making informed choices - opting for whole grains, vegetables, and fruits over processed options to reap the most benefits.
And if you’re still not too sure – check out these top 5 healthy carbohydrate sources packed with plenty of other vitamins and minerals to keep your body happy…
Top 5 Healthy Carbohydrate Sources
1. Quinoa
Type: Whole grain
Key Benefits: A complete protein containing all nine essential amino acids, quinoa is also high in fibre, magnesium, B vitamins, iron, potassium, calcium, phosphorus, and vitamin E.
Best Used: In salads, as a rice substitute, or for breakfast as a porridge.
2. Sweet Potatoes
Type: Root vegetable
Key Benefits: Rich in fibre, vitamins A, C, and B6, and potassium. They are also high in antioxidants and can aid in blood sugar regulation.
Best Used: Baked, steamed, or mashed; can be used in both sweet and savoury dishes.
3. Oats
Type: Whole grain
Key Benefits: Oats are a great source of complex carbs and fibre, particularly beta-glucan, which helps in regulating blood sugar and cholesterol levels.
Best Used: In breakfast cereals, smoothies, or baked goods.
4. Chickpeas
Type: Legume
Key Benefits: High in protein, fibre, and a variety of vitamins and minerals including iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K.
Best Used: In hummus, salads, and stews, or roasted as a crunchy snack.
5. Bananas
Type: Fruit
Key Benefits: Rich in potassium, vitamins, fibre, and natural sugars. They're energy-boosting and good for digestion and heart health.
Best Used: As a quick snack, in smoothies, pancakes, or banana bread.
The Author: Ashleigh Tosh
Wordsmith, bookworm, and avid food enthusiast. With a background in broadcast journalism, she has been writing for the health & wellness sector for a decade. Ashleigh is the lead copywriter at MuscleFood, feeding her passion for all things food and fitness. When she's not writing or typing away, you might find her sweating it out in the gym, exploring culinary creations in the kitchen, or conquering Scottish Munros.
