Advertorial Promotion | In Partnership with BSDA
By Laura Clark RD, Registered Dietitian & Nutrition Consultant
Few nutrients have had a rougher ride than carbohydrates. From low-carb diets to social media myths, carbs have spent years being blamed for weight gain, energy crashes and poor health. Yet they remain one of the body’s most important fuel sources.
If you’ve ever swapped your sandwich for a salad, or worried that the pasta on your plate is somehow working against you, you’re certainly not alone.
In clinic, many women who come to me worried about their energy levels, or training performance are surprised to discover they’re not eating too many carbohydrates, but too few.
For women trying to juggle work, family life and exercise, carbohydrates are often the very thing helping them perform at their best. Rather than asking whether carbs are “good” or “bad”, perhaps the more useful question is whether we’ve got the right relationship with them? Do we, for example, include enough to support the demands of modern life, understand the role of sugar, and recognise how non-sugar sweeteners can offer a practical way to reduce sugar intake without sacrificing taste?
Carbohydrates: your body’s preferred fuel
The brain relies heavily on glucose from carbs to support concentration, memory and decision making, while our muscles store carbohydrate in the form of glycogen, ready to fuel movement and exercise.
This is why sports nutrition organisations such as the International Olympic Committee and the American College of Sports Medicine continue to recognise carbohydrates as a key fuel source for performance.
Cutting carbs too aggressively can leave women feeling tired and mentally drained. Brain fog, low mood and poorer training performance often follow.
Many women interpret these changes as a sign they need more caffeine or greater willpower, when they may simply be under-fuelled.
The protein obsession
Protein has become the nutrient of the moment, and rightly so. We know it plays an important role in muscle maintenance, recovery and healthy ageing.
But, in practical terms, “eat more protein” often becomes “eat fewer carbs”. A woman trying to hit a strength training session after surviving on little more than a protein yoghurt and a coffee is often asking a lot from her body.
In reality, these nutrients are most effective together. Carbohydrate fuels the work, while protein helps the body adapt, repair and rebuild afterwards. The goal isn’t to eat carbohydrates indiscriminately, but to include enough to support the demands being placed on the body.
Why carbs get blamed for weight gain
Carbohydrates are often the first thing to be cut when weight loss is the goal. Part of the reason is that reducing carbohydrate intake can lead to a rapid drop on the scales in the first few weeks.
This is partly because glycogen is stored alongside water. As glycogen stores fall, water is lost too, creating the impression that carbohydrates were the problem.
But long-term weight management is influenced by many factors, including overall calorie intake, activity levels, sleep, stress and food quality. Looking at carbohydrates in isolation rarely tells the whole story.
Striking the right balance
A healthy diet is not built on perfection. The bigger picture of what we eat consistently matters far more than any individual food or ingredient, so it’s important to consider where sugar, non-sugar sweeteners and more complex carbohydrates fit in. For many people, non-sugar sweeteners can be one practical tool for reducing sugar intake while maintaining flexibility and enjoyment.
Wholegrains, oats, beans, lentils, fruit and vegetables provide carbohydrate alongside fibre, vitamins and minerals. Long-term studies such as the Nurses’ Health Study have shown that women who consume more wholegrains have a lower risk of cardiovascular disease and type 2 diabetes.
Fibre-rich carbohydrates are particularly important because they support digestive health, help manage cholesterol levels and contribute to satiety. Research also consistently links higher fibre intakes with better long-term health outcomes.
Carbohydrates, sugar and sweetness
This doesn’t mean there is no room for foods or drinks that are less nutrient dense; they too have a place in a balanced diet.
However, many women are looking to reduce their sugar intake but still want convenience, enjoyment and flexibility in their food and drink choices.
According to leading health authorities worldwide, including the European Food Safety Authority, non-sugar sweeteners are safe. Research also shows they do not raise blood glucose or insulin levels and can help reduce overall sugar intake when used in place of sugar.
This can be particularly useful in products designed to support active lifestyles, where people may be looking to moderate sugar intake without sacrificing taste. This allows people to enjoy sweet tasting foods and drinks while helping to manage overall sugar intake.
An example of a drink containing non-sugar sweeteners is Oasis Zero & Coca Cola Zero, whereas a sports or active lifestyle drink containing non-sugar sweeteners is Lucozade Sport Zero.
Fuel, don’t fear
Women are often encouraged to eat less, cut back and restrict. Yet many are simultaneously trying to build strength, support performance, maintain energy and feel their best.
Carbohydrates play an important role in helping us do all of those things.
And just as carbohydrates don’t need to be feared, neither do sugar or non-sugar sweeteners. Balance, not restriction, is what ultimately supports health, performance and enjoyment.
For more on the use of non-sugar sweeteners, visit britishsoftdrinks.com/non-sugar-sweeteners.
