When you hear 'carbs', what do you think? I immediately flashback to my grandmother looking into my green (6-year-old) eyes and droning on about how she wanted to try the Atkins Diet because 'carbs are bad'. According to her, they were the reason she was 'gaining too much weight'. In reality, she was about to be diagnosed with hypothyroidism, aka the poor thyroid gland function was leading to her weight gain, and she was put on medication to counteract that issue for the rest of her life. Don't get me wrong, I love her, but looking back, that wasn't an appropriate conversation for a child to have with their trusted adult.
Fast forward to 2024, where the peer-reviewed literature is debunking diet culture as we speak and screaming "CARBS AREN'T BAD!" Your brain loves carbs. Carbs are the primary fuel source for it, meaning that without enough carbs, brain fog and fatigue can set in. In fact, we need 130 grams of carbohydrates per day (minimum), according to the Recommended Daily Allowance (RDA). (1) Who cares, Alex?
Carbohydrates fuel endurance athletes, and you need endurance to fight a prolonged structure or wild- fire.
Carbs fuel your muscles, not just your brain! Carbs are stored in your muscles as glycogen, and when you are on a low-carb diet, you may deplete your glycogen stores quickly. This can lead to your performance suffering.
Well, you're a first responder (or someone that needs to use their brain and muscles)... What does sluggishness and fatigue mean for you?
Best case scenario for a first responder, the tone doesn't go off that day. Worst case scenario, a life-or-death situation demands a little more brain and muscle power than you really have at that moment. No, I don't work for "Big Carbohydrate" and no, I am not trying to scare you into eating more carbs. I'm being realistic and listening to the science. So, what does the science say and what are the recommendations?
The International Society of Sports Nutrition (ISSN) recommends the following: (3)
Runners: consume 30 to 50 grams of carbohydrates per hour of activity from various food sources.
Adaptations can be seen where the body can use fat instead of carbohydrates for fuel, but adaptations can take time. First responders and busy people don't always have the luxury of time to make those adaptations.
If you are a first responder and a runner, it may be smart to consume a moderate-to-high carbohydrate diet (i.e., 5 to 8 grams of carbohydrates per kilogram of body weight per day) opposed to a low-carbohydrate diet to avoid glycogen depletion, and the side effects of it (i.e., increased fatigue and brain fog). If you are a first responder, athlete or parent, do you really want to deal with being MORE fatigued? #foodisfuel
Last but not least, there is a place for the keto diet, as it may reduce the frequency of seizures for someone suffering from epilepsy and may lead to cognition and behavior effects that are positive for that population. (4) Please note, the keto diet is not exactly the same as a low-carb diet. Also, controversial effects of the keto diet have been seen regarding quality of life, development, and growth. Lastly, negative effects have been seen with the keto diet on weight loss, metabolic disorders and even gastrointestinal function. People most frequently stopped this diet related to a dietary intolerance, or the fact that it didn't work for them (aka 'lacked efficacy').
*Click the DOIs to check out the articles below!
References:
1. McKinney C. Carbohydrate goals. The Johns Hopkins Patient Guide to Diabetes. March 22, 2024. Accessed July 22, 2024. https://hopkinsdiabetesinfo.org/carbohydrate-goals/.
2. Gejl KD, Nybo L. Performance effects of periodized carbohydrate restriction in endurance trained athletes - a systematic review and meta-analysis. J Int Soc Sports Nutr. 2021;18(1):37. Published 2021 May 17. doi:10.1186/s12970-021-00435-3.
3. Kerksick C, Harvey T, Stout J, et al. International Society of Sports Nutrition Position Stand: Nutrient Timing. JISSN. 2008;5(1). doi:10.1186/1550-2783-5-17
4. Ruan Y, Chen L, She D, Chung Y, Ge L, Han L. Ketogenic diet for epilepsy: an overview of systematic review and meta-analysis. Eur J Clin Nutr. 2022;76(9):1234-1244. doi:10.1038/s41430-021-01060-8
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