Carbohydrate provides an important macronutrient for normal bodily function.

When trying to improve body composition, people often feel tempted to eliminate all carbohydrates, whether labelled good or bad.

Yet this key nutrient matters, especially with physical activity.

For fat loss or muscle gain, you need a suitable strategy.

Our sports nutritionists explain a macronutrient we appreciate.

Which carbohydrates should you avoid?

The question many people fear.

Do I really need to remove carbohydrates from my life?

You may associate weight loss with cutting out fat, meat, carbohydrate, lactose, gluten, sweets or evening fruit. The body is more complicated than that.

Fortunately.

Progress comes through planning, rather than magic.

If you are determined to wave a magic wand, we have two suggestions:

Start with things that harm your wellbeing, such as alcohol, inactivity, unhelpful habits and persistent stress.
Then be realistic about reaching your sporting challenge.

You may have heard that complex carbohydrates are good and simple carbohydrates should be avoided with a 100-metre pole.

At INDYA, we know nutrition does not work identically for the world’s more than 7 billion people.

Your nutrition depends on your circumstances. Needs change, and what suits one day may not be ideal three days later.

Nutrition is an individual science involving many variables.

Remember: nutrition works when adapted to the person and the moment and supported by good habits.

Eliminating every food containing simple carbohydrate is not automatically a good habit.

Simple versus complex carbohydrates

Carbohydrates cover a wide range of compounds.

Like “carbohydrate”, the terms “fat”, “protein”, “vitamins” and “minerals” cover many different substances.

A potato or cereal differs from a leafy vegetable or another vegetable, despite supplying carbohydrate. Chocolate alone differs from chocolate with wholemeal bread or nuts. Even cold pasta differs from hot pasta, and a ripe banana from a green one.

What are the main differences?

Complex carbohydrates

They contain longer chains of monosaccharides requiring more processing to digest and absorb. Many whole-food sources are rich in fibre and protein, slowing digestion.

Sources include wholegrains such as brown rice, quinoa, bulgur and buckwheat, along with pulses and vegetables.

Simple carbohydrates

These can be readily digested and absorbed to supply energy quickly.

Not all simple carbohydrates come from processed or ultra-processed products. Whole foods such as fruit and milk also contain simple carbohydrates, including fructose and lactose respectively.

Readily digested carbohydrate is also found in refined cereals such as white rice and white bread, although their starch is chemically a complex carbohydrate.

Can you eat carbohydrates at night?

They do not bite, even at dinner.

Although dinner is often followed by hours of inactivity, appropriate carbohydrate portions do not automatically cause weight gain.

They serve several functions, including replenishing glycogen stores after training or before a morning session and supporting blood glucose regulation overnight.

Evening carbohydrate can therefore fit your individual needs and circumstances.

Is fruit suitable at dinner?

Yes, fruit at the end of the day can be a good choice.

The body does not have a clock that makes a food inherently unsuitable after a certain time.

The food matrix affects how sugar occurring naturally in whole fruit is consumed and absorbed, compared with added sugar in some processed foods.

A piece of fruit can be useful if it suits your tolerance and needs.

Carbohydrates for athletes

We are saying carbohydrates differ, rather than ranking every type as universally better or worse.

Nutrition depends on the person, goal and moment. Blanket advice to remove carbohydrate can be particularly unhelpful for people who exercise.

Have you heard of bonking?

Individual context helps determine the right carbohydrate choice.

A cyclist riding at high intensity may benefit from simple sugars as fuel. With 3 hours between a meal and training, complex carbohydrate foods may fit well, allowing digestion and supporting glycogen stores.

That does not mean everyone should eat enormous amounts of carbohydrate. We cannot give your individual requirements without understanding your situation.

Intake can be moderated. A keto diet may suit particular circumstances, but should be planned and supervised appropriately.

Without professional guidance, focus on balanced eating rather than indiscriminately excluding fat, carbohydrate or protein.

All have important roles in an appropriate plan.