The world of carbohydrates is fraught with confusion, myth, and contradiction. From diet culture that vilifies them outright to misleading food labelling, our understanding of this essential nutrient often misses the mark. Carbohydrates have played a pivotal role in human sustenance and civilisation, yet they remain one of the most misunderstood components of our diet. To offer clarity, we consulted Anomarel Ogen, our master baker and expert in the science and history of baking, to explore and debunk seven common misconceptions about carbohydrates.
Ogen begins with a critical observation: much of the confusion stems from our overly simplistic use of the term “carbohydrates.” “Carbs aren’t just one thing,” he asserts. This catch-all term groups together everything from simple sugars to the fibres essential for gut health, leading to a distorted perspective that equates all carbohydrates with harm.
At the same time, the way we process and consume carbohydrates has a profound impact on their nutritional value and our health outcomes. Fermentation, fibre diversity, and even the context in which carbohydrates are consumed all contribute to how our bodies respond to them. Misunderstanding these factors can lead to poor dietary choices that neglect the nuances of how carbohydrates function.
With Ogen’s guidance, we delve into seven key areas where our understanding of carbohydrates needs a little more insight. The following observations are aimed at fostering a more informed and balanced perspective on this vital source of energy, helping you make better dietary choices (and maybe not feel so guilty about that extra slice of toast — especially if it’s our seeded sourdough, for example!).
1. Carbs Are Many Things, Not Just Sugar
Carbohydrates encompass an extensive range of compounds, including simple sugars, complex starches, and dietary fibres. Yet, most of us reduce “carbs” to simple sugars found in processed foods. Ogen points out that this oversimplification has led to sweeping vilification of carbohydrates. While refined sugars can contribute to health issues, dietary fibres, which are also carbohydrates, are vital for digestive health and microbiome diversity.
Moreover, the nuances within carbohydrate types underscore their essential roles. “When people say ‘avoid carbs,’ what they often mean is refined sugars. But inadvertently, they also sideline whole grains and fibrous foods that are key to well-being,” Ogen explains. Distinguishing between types of carbohydrates can lead to better food choices and a more nuanced understanding of their role in nutrition.
2. Carb Labelling on Foods Is Often Misleading
Food labels commonly list carbohydrate content based on starting dry ingredients, overlooking the transformative effects of fermentation and cooking. This is especially true for bread, where fermentation significantly alters carbohydrate composition. According to Ogen, many labels do not reflect the changes that occur during fermentation, where some starches are broken down into more digestible forms or converted into resistant starch, which offers benefits for gut health.
For instance, a sourdough loaf and a commercially yeasted bread might list identical carbohydrate amounts on their labels, but their nutritional effects differ. Sourdough fermentation reduces total carbohydrate load and can transform simple starches into forms that release energy more slowly. “It’s a process-based difference, but it’s not captured in our reductive and simplistic food labelling system,” Ogen notes.
3. Slow = Complex = Good — But Not Always
The idea that “complex carbs are always better” is a common oversimplification. Complex carbohydrates, such as those found in whole grains, are indeed slower to digest and can help regulate blood sugar levels. However, slow digestion does not always equate to a healthy carbohydrate choice – especially when it comes to fructose.
Ogen explains that while fructose, a simple sugar, is metabolised more slowly than other simple sugars like glucose, excessive consumption can still lead to health issues. "Fructose may be slow to digest, but in excess, it can cause digestive disruptions and contribute to metabolic concerns," Ogen says. It’s an example of why slower digestion is not always synonymous with health benefits. “It’s about balance,” he adds. “Overloading on any one type of carb, even slow-digesting sugars, can cause problems.”
Understanding these distinctions helps challenge the myth that all slow-digesting carbohydrates are inherently “good.”
4. Context Matters: Whole Foods Versus Processed Additives
The digestive effects and benefits of simple sugars when consumed in their original matrix such as those in fruits and vegetables – are vastly different from isolated sugars added to processed foods. Ogen emphasises that the “matrix” in which carbohydrates are found plays a crucial role in how they affect the body. For example, an apple’s fibre and phytonutrients modulate the impact of its natural sugars, while sugar in a soda lacks this buffering context. This has been shown to be the case in the case of vitamins and minerals as well.
“We need to look at carbohydrates in the context of whole foods,” Ogen says. “It’s not just what you eat, but how and where that carbohydrate is sourced from that matters.” Eating whole, minimally processed foods allows for a complex interaction of nutrients that isolated ingredients simply cannot replicate.
5. Gluten Sensitivity Versus Carb Sensitivity (FODMAPs)
Misdiagnoses are common in the realm of digestive discomfort. Ogen highlights that many individuals who suspect gluten sensitivity may actually have an issue with FODMAPs – short-chain carbohydrates that ferment in the gut. These compounds are found in wheat, among other foods, and can cause bloating and other symptoms similar – but different – to gluten intolerance.
“It’s crucial to know what you’re reacting to,” Ogen advises. Testing and a better understanding of FODMAPs can help individuals make targeted dietary changes rather than broadly avoiding bread or gluten without evidence.
6. It’s About the Right Carbs, Not No Carbs
Eliminating carbohydrates entirely is a widely debated topic, with some advocating for it while others emphasise their importance. While perspectives vary, carbohydrates play a significant role in providing energy, particularly for brain function, gut health, and overall metabolic processes. “The human brain is incredibly energy-intensive and hungry,” Ogen notes, “and carbohydrates are one of its primary fuel sources.”
Rather than focusing on elimination, Ogen suggests prioritising quality and diversity. Incorporating a range of carbohydrate sources, from whole grains to pulses, can contribute to a more balanced and varied diet.
7. Don’t Avoid Them, Ferment Them
Fermentation is not just a culinary technique; it’s a nutritional powerhouse. The process of fermentation reduces the glycemic impact of carbohydrates, enhances their digestibility, and promotes the growth of beneficial gut bacteria. Resistant starch – formed during fermentation – is particularly valuable for its role in stabilising blood sugar levels and fostering a healthy microbiome.
Ogen sums up: “It’s not about cutting carbs out of your life. It’s about consuming them wisely. When fermented, carbohydrates, both complex and simple, are transformed into something far greater than their raw ingredients.” For instance, breads made with true sourdough fermentation offer a more complex, nourishing carbohydrate source than their industrial counterparts.
Carbs, A Complex Story
Carbohydrates deserve more nuanced consideration than the polarising “good or bad” narratives we often hear. From understanding the diversity of carbs to appreciating the transformative power of fermentation, this macronutrient plays a critical role in a balanced diet and healthy lifestyle.
In rethinking carbohydrates, we see not a dietary enemy but a versatile, complex source of energy and nourishment. With insights from experts like Anomarel Ogen, we can begin to correct misconceptions and embrace the rich potential of carbohydrates in their many forms.
