Sam Wood: Are carbs really bad for you?

As someone who has been in the health industry for 20 years, the evolution of the nutrition world has always fascinated me.

Carbs have always had a pretty bad rap when it comes to weight loss but this has become even more prominent through the rise of diets like Atkins in the ’90s and most recently, keto.

The reality is you don’t need to cut carbs out altogether and, in fact, I highly recommend you don’t.

However, you do need to understand that not all carbs are created equal and that balance is always the answer. My 28 program involves moderate to low-carbohydrate meals and therefore isn’t as extreme as many other programs or low-carb diets and is a huge reason why so many people achieve great success.

Who wants to live a life without potatoes?

First things first, what exactly are carbs?

Carbohydrates are a macronutrient that provide us with energy. They are our main form of glucose, which is the bodies preferred fuel source.

There are two types of carbs: simple and complex. Simple carbs are the ones we find in sugary treats and processed foods. Complex, on the other hand, are our wholegrains and low GI carbs in fruit, veg, beans and legumes.

What kind of carbs should I eat?

The best kind of carbs to eat are complex carbs. Not only do they contain more fibre, they keep you fuller for longer as they are slow at releasing energy, which helps to regulate your blood-sugar levels.

I get my carbs from foods like oats, wholegrains bread, bananas, sweet potato, legumes and quinoa.

Do we need them?

Not only do carbs gives us energy, they are one of our best fibre sources. Fibre is often overlooked but it shouldn’t be, as it is absolutely essential for good gut health and to keep our digestive system operating effectively.

You don’t need a lot of carbs every day but I personally believe that they are an important component of a healthy, balanced diet.

To carb or not to carb?

It’s all about keeping the carb intake in check and making sure it aligns with both your goals and your activity levels.

A variety of complex carbs (fruit, veg, legumes, wholegrains and so on) should always be complemented by protein and good fats.

Now that we’ve covered carbs,  what does a perfect plate look like?

■ 25 per cent of your plate should be a quality protein source.

■ 50 per cent should be a green salad or vegetables.

■ 10 per cent healthy fats.

■ 15 per cent starchy carbs.

28bysamwood.com

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