Carbs: Friends, Not Enemies

I’ve learnt, over time, to diplomatically say nothing when someone tells me they are ‘off carbs’. But keeping quiet doesn’t seem to help, not with so many people succumbing to the ‘no carbs’ school of dieting. So here’s another stab at demystifying—and yes, trashing—the ‘avoid carbs at all costs’ theory.

First, some short answers: Are carbohydrates bad? No. Should I avoid them? No. How about not eating carbs for dinner? Bad idea.

Carbs consist of carbon, hydrogen and oxygen in a continuous dance with each other. Depending on how loosely or closely they are tied to each other, we classify carbs as simple or complex. And we need both.

You will find carbs in all fruits (simple), in all grains, dals and lentils (complex) and in all processed foods like cakes, biscuits, pizza, breads, icecreams, chocolates (not so complex, i.e fibre stripped grains and lots of sugar). The carbs we need to restrict are the processed ones. Why? Because they come with their share of transfats, sodium, preservatives, added colours and emulsifiers. They clog arteries, raise blood pressure, lead to mood swings and of course a bulging waist line. So restrict such treats to once a week, preferably before sunset, when your digestive system is still in ‘eat mode’.

Grains like rice, wheat, jowar, ragi, bajra, and dals, lentils and fruits provide our body not just with energy-giving carbs but also with essential fatty acids, amino acids, fibre, B vitamins, micro minerals like selenium, zinc, chromium and many other nutrients. Taken together, they are anti-ageing, help lower blood pressure, increase peristalsis, improve fat burning, lead to a slimmer waist line and a healthier heart. Further, when you eat roti with sabzi and dal, you improve both nutrient delivery and absorption. Avoiding carbs reduces your body’s ability to burn fat. The only word of caution: Watch the quantity. Overdoing a good thing is never a good thing.

(A fortnightly column on nutrition and fitness by the best-selling author of Don’t Lose Your Mind, Lose Your Weight)