What conventional health experts seems to be teaching us, is
that carbohydrates are essential to a healthy diet. We are taught that there
are 3 essential macronutrients, carbohydrates, protein and fat, and that we all need them in our diet. But is that really true? The answer is: not really. The thruth is that we only need to consume proteins and fats in order to be healthy. Our body actually has the ability to convert some of the proteins we recieve from our diet into glucose, which some of our organs are dependent on, like the liver and the brain. In theory we could go our whole lives without ever eating a single carbohydrate. That beeing said, it would still be advisable to include some carbohydrates in our diet. If one decided to exclude all carbohydrates from the diet, one would have to exclude all plantfoods and would be missing out on good sources of nutrients like for instance vitamin C, found in many plant foods. Although possible, it may be harder to obtain vitamin C just from animal foods alone, unless you eat some kind of raw animal products like raw adrenal glands (raw because vitamin C is quite fragile and sensitive to heat). Another reason for including some carbohydrates in our diet would be to spare our liver the work of converting protein into glucose. Lastely its desireable to include some carbohydrate rich foods like plant foods in our diet for the sake of variety.
Scientists have estimated that people living in paleolithic times on average consumed between 0-125 carbohydrates per day. It would be wise for people living today to keep their carb intake within a similar range, as it seems to be the amount of carbohydrates we’re genetically adapted to be consuming. Staying within this range seems to give us the most health benefits, for instance it enables our body to efficiently use body fat as its primary source of fuel.
While carbohydrates in theory is not an essential macronutrient, it’s benefitial and most certainly desireable to includes some carbohydrates in our diet. The key is to limit the amount, and choosing the right kind of carbohydrates and the right types of carbohydrate sources. You would want to consume mostly low starch carbohydrates, while limiting or avoiding starches completely, depending on your goals or current health situation. People who suffer from digestive and gut problems would possibly benefit from completely avoiding all starchy foods until their condition has improved enough to were they feel ready to include starches in their diet again. Limitation of starchy foods would also be important for people with their focus on losing or mainting their weight after weight loss.
The main source of carbohydrates should come from non-starchy fruits and vegetables. People who are trying to lose weight or are insulin resistent would also want to limit their fruit intake, while still being able to consume unlimited amounts of non-starchy vegetables. Healthy people however, with no digestive or insulin problems, should not, in my opinion, worry about including starchy vegetables like potatoes, sweet potatoes and other starchy tubers. The same goes for fruits and berries high in sugar. Even the consumption of white rice now and then, although technically a grain, would be acceptable, as most of the problematic parts of the rice is found in the bran. Lastely, the level of physical activety should also be considered when deciding how much carbs to include in your diet. People who do high intensity workouts could also benefit by adding in some extra starch to their diet.