Are carbohydrates good for you or should you banish them completely from your diet?

We love sugar… After a meal or in the late afternoon, it’s hard to resist the temptation. But eating too many carbohydrates can have a harmful effect. Should we ban them completely? How are they used by the body when ingested?

What are carbohydrates used for?

First of all, it’s important to know that there’s no need to add carbohydrates to our bodies. In fact, to obtain energy, our body is able to transform fats. Physiologically speaking, it is therefore not necessary to eat carbohydrates for your body to function properly (unlike certain proteins).

Carbohydrates are the body’s primary source of energy. They therefore play an important energy role. But the truth is, it’s much more complex than that. The brain, for example, as well as neurons and red blood cells, are carbohydrate-dependent. This means that their functioning is intimately linked to glucose metabolism.

The transformation of fat into carbohydrates takes a lot of time and energy (ironically). So it’s important to eat the right carbohydrates when you’re exercising, so that your body has energy available quickly.

The right carbohydrate intake depends on you, whether you’re a sportsperson or not, and your age.

And what are the effects of eating too much sugar?

When you eat sugar, your body produces insulin. Insulin helps bring blood sugar levels down (because they must not exceed a certain level). Once this hormone has been released, your blood sugar level will fall. As well as feeling tired, you’ll feel like eating lots of sugar again… it’s a bit of a vicious circle. To alleviate this problem, you can accompany your square of chocolate or your apple with fats, such as nuts. This will help you to absorb the carbohydrates better, manage your blood sugar levels better and avoid cravings later on.

And over the long term, the effects of sugar can be even more harmful. The muscles are the only ones that can directly use the sugar in your blood without having to process it. If the sugar consumed is not used or is over-consumed, the body will store it in the form of fat. And if you go too far, you may trigger insulin resistance. Insulin resistance means that the body’s cells do not respond normally to insulin and glucose can no longer enter the cells. Glucose will accumulate in the blood. The result? You gain weight. But above all, you run the risk of developing type 2 diabetes. You’re also more likely to develop cardiovascular risks, as well as infertility if you’re a woman.

Should I ban sugar from my diet?

No. For a start, it’s good for you mentally. The important thing is to eat it in reasonable quantities. As mentioned above, remember to balance your plate or snack with fats and fibre to regulate your blood sugar levels. Next, it’s always a good idea to do some moderate physical activity to use up that sugar.

Carbohydrates are our body’s fuel, powering our brain, muscles and organs. However, you need to know which carbohydrates to take, when and how much. A nutrition therapist like Lise Fragnière will be able to help you better understand your body’s mechanisms and help you in this quest!

If you’re looking for advice on diversifying your diet with plant proteins, why not explore our article on The best sources of plant protein? You’ll find a selection of protein-rich foods, suitable for different diets, to help you maintain an optimal nutritional balance.