RETHINKING CARBS AND THE WAY WE EAT THEM
Carbohydrates have been blamed for everything from weight gain to sluggish energy, but from a physiological perspective, they are the necessary fuel required to drive our body’s most critical systems. Here's how carbohydrates actually benefit the body, how to choose the right ones, and how much you really need for your lifestyle.
YOUR BODY'S PRIMARY ENERGY SOURCE
Carbohydrates serve as your body’s primary and preferred source of fuel. Once consumed, carbs are converted into glucose, which powers the production of adenosine triphosphate (ATP) — which is the fuel that our cells use for energy, recovery, and metabolic stability.
Our brain, central nervous system, and red blood cells have a constant, non-negotiable requirement for glucose to maintain their functions. Excess glucose is stored in the liver and muscles as glycogen, acting as a reservoir to sustain high-intensity physical activity and support post-exercise (link the fitness and recovery article here).
With a consistent source of carbohydrates as fuel, the body prevents the body from breaking down muscle tissue for energy, protecting the gains from your workout. Dietary fibre is actually considered a non-digestible carbohydrate, and it helps support a healthy gut microbiome.
COMPLEX CARBS AND SIMPLE CARBS
Not all carbohydrates deliver energy in the same way. Nutritionists often distinguish carbs using two main categories — complex carbohydrates and simple (or refined) carbohydrates.
Complex carbs, like wholegrains, berries, and sweet potatoes, are long-chain molecules that require more time to break down, creating a gradual, sustained delivery of glucose and keeping you fuller for longer. They are also typically higher in fibre, vitamins, minerals, and antioxidants.
In comparison, simple carbs are easily broken down, creating a sharp spike in blood glucose that’s often followed by a rapid crash. This provides quick energy, but offers little nutritional benefits and poor long-term regulation. Some examples are white bread, pastries, full-sugar sodas, or ice cream.
The Glycemic Index (GI) is also a helpful way to track the impact of carbs on blood sugar stability. It is a numerical scale that measures how rapidly a carbohydrate-containing food raises your blood glucose levels — you’d want to prioritise low-GI foods for steady energy, satiety, and blood sugar stability.
DO CARBS MAKE YOU GAIN WEIGHT?
Carbs themselves do not directly make you gain body weight. Weight gain occurs due to a sustained caloric surplus, which means that the body has consumed more calories than it burns over time. It doesn’t matter whether those calories come from carbs, fats, or protein — if caloric intake exceeds calorie expenditure, weight gain will occur.
However, the type of carbohydrate consumed affects your body’s ability to regulate appetite. Refined carbohydrates lack fibre, so they don’t signal satiety to the brain, making them easy to overconsume. On the other hand, complex carbs are rich in fibre, providing greater satiety through volume and slower digestion, which naturally helps to manage portion size and caloric balance.
THE ROLE OF PROTEINS AND FATS
Pairing carbohydrates with healthy fats slows gastric emptying. This creates a buffer that prevents rapid sugar spikes and allows for stable and sustained energy. Consuming carbs also triggers the release of insulin in the body. This hormone helps transport amino acids from proteins to the muscle cells, supporting repair and growth.
A consistent source of carbohydrates provides a readily available source of energy for training and enhancing performance. Complex carbohydrates are rich in dietary fibre (actually considered a non-digestible carbohydrate), and supports a healthy gut microbiome, which in turn improves immunity and mental health.
HOW MUCH CARBS DO YOU ACTUALLY NEED?
Your optimal carbohydrate intake depends largely on your age, body composition, and physical activity levels. The Singapore Health Promotion Board advises adults to eat around 50g of wholegrains daily. An ideal plate composition should be made of a quarter complex carbohydrates, a quarter with protein, and the other half with fruits and vegetables. Active individuals may need more frequent replenishment to support endurance, strength, and recovery.
If you are highly active, your carbohydrate needs might increase to replenish glycogen stores. If sedentary, you should shift your intake to favour high-fibre, low-calorie options. Choose the right type of carbs to match your body’s actual functional demand.
HEALTHY FUEL AT SUPERNATURE
Replenish your pantry with our selection of natural and organic carbohydrates.
Organic Whole Grains & Cereals: Wholegrain brown/red/black rice, quinoa, ancient grains (spelt, kamut), wholegrain rice cakes, and steel-cut oats
Fresh Produce: Celery, broccoli, cauliflower, brussel sprouts, bak choy, kailan, organic sweet potatoes, carrots, beets, bananas, apples, and antioxidant-rich berries.
Legumes & Pulses: Organic chickpeas, lentils, black beans, and edamame packed with both fibre and protein.
For any nutrition-related questions, please contact COMO Shambhala’s Functional Nutritionist, Jieun Wrigley, at jieun.wrigley@comoshambhala.com.