Stop DEMONIZING the CARB
Carbohydrates are ESSENTIAL macronutrients that play crucial roles in living organisms. They are a primary source of energy for the body, providing fuel for cells. Carbohydrates also have various byproducts involved in immune system function, disease development, blood clotting, and reproduction.
In particular, women benefit significantly from adequate carbohydrate intake. Dr. Stacy Sims emphasizes that carbohydrates, especially from natural sources like beans, whole grains, and vegetables, are crucial for women's hormonal balance, reproductive function, glucose levels, appetite regulation, and body composition. A deficiency in carbohydrates can lead to a reduction in kisspeptin production, impacting sex hormones and endocrine function.
While some may opt for low-carb diets, like keto, for potential health benefits and weight loss, it's important to note that certain types of carbohydrates, such as whole grains and dietary fiber, have substantial health benefits. The Physicians Committee for Responsible Medicine suggests that those who consume more carbohydrates from natural sources have a lower risk of obesity, type 2 diabetes, and heart disease.
It's emphasized that making carbohydrates through the body's processes should be reserved for emergency situations, as it can be energy-demanding and may involve the release of stress hormones and muscle tissue breakdown. Consistently low-carb diets, especially for women, can lead to hormonal imbalances, period problems, sugar cravings, sleep issues, mood swings, and weight gain.
Men and women have different physiologies and hormonal cycles, making women more sensitive to stress. While low-carb diets may work for many men, women generally thrive on consistency, and extreme diets can have adverse effects.
The recommended carb intake varies depending on factors like overall nutrient needs, activity levels, and goals. For most women, aiming for at least 30% of overall calories from carbs is considered ideal. It's suggested to experiment and adjust based on individual needs and the current season of life.
Carbohydrates can be found in various foods, including potatoes, fruits (including bananas), yams/sweet potatoes, whole grains like barley, quinoa, flax, rice, oats, and buckwheat. Vegetables, both raw and cooked, root vegetables, whole grain or fermented breads, and whole grain pasta are also excellent sources of carbohydrates.
Resources:
“Why Low Carb Diets Actually Aren’t Great for Women” - https://www.rootandbranchnutrition.com/rb-blog/low-carb-diets-for-women
“Female Athletes and Carbohydrates - Dr. Stacy Sims” - https://www.drstacysims.com/blog/female-athletes-need-carbohydrates