Updated: Dec 3, 2020
Nutrition Principle #4 - Carbs & Fats!
Carbs and Fats both get such a bad reputation. Depending on what new diet trend you have heard about, one of the two gets a bad reputation--or maybe in your mind they both have a bad reputation.
Carbs: Right now in the world, carbs truly get a bad reputation. There are few people in my life that talk about carbohydrates with a "they are good for you" mentality. Most conversations I hear, people are trying to cut carbs, eat "lower carb," and wrangle the carbs! While I understand this and also have my own personal "carb rules" and have figured out what works well for my body, I want to emphasize that it is good for your body to have carbohydrates--Your body needs carbs to be healthy. So, first things first: have a good relationship with carbs and know that carbs are good and they are your friend! If you have this mantra in your mind: "Carbs are bad," let's reframe that and have a good relationship with carbs!
Fats: Similarly to the "carb mindset" is the "fat mindset" too. There is the low-fat diet, and actually, there are many people now on high fat diets. How do you think about fat? Do you understand the benefit of good fats in your life? Do you think positively about fat? Some fats are good for you, and you need them!
Mindset is what I really want to get after in this carb/fat conversation. I would consider this post a success if I could help you think positively and rightly about carbs and fat. I also want you to be sober-minded and have an honest assessment of your relationship with carbs and fat, and I want you to not put either one on the "naughty" or "No-No" list. Yes, figure out "your rules" about them and your "good amounts," but think positively and have a good relationship with them. How we think affects our hormones, our relationship with food, and our overall health. So, let's think rightly and positively!
Originally, I did not intend on posting about Carbs and Fats. I always emphasize Water, Protein, and Produce! The truth is, pretty much everyone gets enough carbs and fat in their diet--we do not have to try hard to get those macronutrients--actually most people have to "try hard" and work hard to "balance" these and not overeat them. I have those words in quotes because I desire for you to learn and know these concepts so you can stop "trying" and "balancing." While carbs are carbs and fats are fats (in the short term use, body composition, and macros world), not all carbs and not all fats are the same (for our true health needs and long term health and benefit). We do need to learn about carbs and fats. SO, let's dive in to this discussion. I hope to point you to some good information about carbs and fat so you might think about them differently and correctly.
My goal from this post would be for people to have a good relationship with carbs and fats.
I desire for you to know the goodness and know the good amounts for YOUR health.
Let's think positively and rightly about them!
Why Eat Carbs:
Energy--Carbohydrates are the main source of energy!
Fiber--Fiber is so beneficial for cleaning out your digestive system and for fat loss. Most sources of fiber are carbs--you NEED the fiber! Good amounts of fiber are good for cardiovascular health and digestive health.
Hormone Health--the right amount of carbs can help regulate your hormones
Building Muscle--carbs build muscle and we want to preserve muscle since we loss it as we age.
Appetite--having a good amount of carbs can help you feel full longer
Here is a great article about carbs from Precision Nutrition--yep--I do believe their nutritional info is the best. I also really like this article from the UK when it comes to knowing why carbs are good and how they have laid out the information.
Why Eat Fats (good fats):
Brain Health--good fats help with thinking and focus and also mental health
Alleviates Depression--good fats can help with your mood and depression
Hormone Health--we need fat to regulate hormones
Arthritis--healthy fats help keeps joints lubricated
Appetite--having a good amount of fat can help you feel full longer
There is also some evidence that good fats prevent cancer, preserve memory, and are good for your eye health.
Bottom Line: Carbs and Fats are good for us and we need them.
Let's learn about how much and how to do it better!
I cannot write these amounts out for you or give you a formula. This is the most specific and personal information there is when it comes to nutrition. Yes, there is a formula for drinking water. Yes, there is a formula for protein. And