Many of my clients send me food diaries on a regular basis so that I can track their macronutrients and advise on any potential red flags.

I insist that they record not just what they eat, but also their hunger and fullness ratings and how they feel before, during, and after each meal.

A common theme with drastic carb cutting, is the negative side effects. Feeling cranky, irritable, shaky, lethargic and moody, usually leads to intense cravings for junk food.

I want to debunk some of the myths that surround carbohydrates or carbs as they are now commonly known and point out that they are not horrendous, they won't solely make you fat and they can still be consumed every day as part of a healthy diet.

Carbohydrates are the most efficient source of fuel for your body's cells. Our bodies have the ability to stockpile carbs in our liver and muscles to serve as energy banks. If you eat too many carbs, more than your cells need for fuel, then yes, the surplus goes into fat cells. Portion control is key here and it's about striking a balance that you can live with long term.

Cutting back too much however forces your cells to scramble for fuel and can throw your body out of sync.
Including portions of good healthy carbs, provides enough fuel to help you feel energised, but not enough to feed your fat cells. Clients who attempt to cut them out completely, inevitably give up or rebound binge eating and then gaining weight again.

Carbohydrates are important to your health for a number of reasons and here’s why:

(1) ENERGY SOURCE - Carbohydrates should be the body's main source of energy in a healthy balanced diet. They are broken down into glucose before being absorbed into the bloodstream. Glucose is used by your body for energy, fuelling all of your activities. Unused glucose can be converted to glycogen found in the liver and muscles. If more glucose is consumed than can be stored as glycogen, it is converted to fat, for long-term storage of energy. High fibre, low GI, starchy carbohydrates release sugar into the blood more slowly than sugary foods and drinks.

(2) REDUCED DISEASE RISK - Vegetables, pulses, wholegrain varieties of starchy foods, and potatoes eaten with their skins on are good sources of fibre. Fibre is a crucial part of a healthy balanced diet. It can promote good bowel health, reduce the risk of constipation and some forms of fibre have also been shown to reduce cholesterol. Research has shown that diets high in fibre are associated with a lower risk of cardiovascular disease and type 2 diabetes.

(3) REDUCED CALORIES - Carbohydrate contains less calories gram per gram than fat. By replacing fatty, sugary foods and drinks with high-fibre starchy foods, it is more likely you will reduce the number of overall calories consumed in your daily diet.