For years, carbohydrates and sugar have been at the centre of heated debates in the nutrition world.
With the rise of low-carb diets and the obsession with sugar-free everything, many South Africans have been conditioned to see these foods as villains.
But what if we’ve been looking at carbs and sugar the wrong way?
Andy Moore, research, development and quality control manager at Nutritional Performance Labs (NPL) argues that carbs and sugar, when consumed thoughtfully, are not just beneficial but essential for energy, endurance and even mental well-being.
Moore, who holds an MSc in Dietetics and oversees the development of sports supplements, vitamins, and other products at NPL, believes it’s time to reframe the way we approach carbs and sugar.
“When it comes to fitness, endurance, and recovery, carbs and sugar can be your best allies,” she says. For South Africans training for endurance events like the Comrades Marathon or the Cape Town Cycle Tour, this could be a game-changer.
Carbohydrates are the body’s preferred energy source. When consumed, they’re broken down into glucose, which fuels your brain, muscles, and other vital functions.
This is why cutting carbs can leave you feeling tired and unfocused your brain simply isn’t getting the fuel it needs.
During high-intensity workouts or endurance events, the body taps into glycogen stores glucose stored, in the muscles and liver for energy. However, these stores are limited.
Without replenishment, endurance and performance suffer, and fatigue sets in. This is where strategically consuming carbs and sugar makes all the difference.
Moore explains, “Carbs and sugar consumed during or after prolonged exercise help restore glycogen levels, sustain energy, and speed up recovery. It’s not about grabbing a sugary soda or a candy bar.
“Instead, focus on nutrient-balanced options like sports drinks, energy gels, or protein bars designed to provide the right mix of carbohydrates and sugar.”
The role of protein in recovery
While protein often gets the spotlight for muscle repair, its partnership with carbs is equally important. After exercise, combining carbohydrates with protein helps replenish glycogen stores and repair muscle tissue.
This is because carbs stimulate insulin release, which transports amino acids from protein to the muscles.
Moore adds, “Protein bars enriched with quality carbs and sugar are excellent for post-workout recovery. Think of it as a team effort carbs and protein working together to ensure faster recovery and better performance in your next session.”
Refined carbs vs unrefined carbs
Not all carbs are created equal, and choosing the right type is crucial. Unrefined carbohydrates such as brown rice, oats, quinoa, and root vegetables are packed with fibre, which supports heart health, balances blood sugar, and promotes gut health.
These foods provide slow-releasing energy, helping you feel fuller for longer.
On the other hand, refined carbs like white bread, sugary cereals, and pastries offer little nutritional value and often lead to energy spikes followed by crashes.
The key is to prioritise whole, nutrient-dense carbs while minimising processed and refined options.
The mental health connection
Carbs don’t just fuel your body they also play a vital role in mental health. Carbohydrates are involved in producing serotonin, a neurotransmitter that regulates mood and promotes feelings of happiness and well-being.
Cutting carbs entirely can lead to irritability, fatigue, and even depressive symptoms.
“For many South Africans juggling busy lifestyles, enjoying a comforting meal of pap, samp, or even a slice of wholegrain bread does more than satisfy hunger,” Moore explains. “It can help stabilise your mood and boost your overall well-being.”
It’s time to move beyond the “carbs and sugar are bad” narrative that has dominated diet culture.
“Carbs and sugar are not the enemy. They’re tools that, when used correctly, can unlock your best performance and improve your overall health.”
When consumed thoughtfully, carbs are essential for physical performance, recovery, and mental health.
Whether you’re an athlete, a weekend warrior or simply trying to maintain an active lifestyle, carbohydrates deserve a spot on your plate.