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Carbs . When Jenny , from Work , starts a Diet , she cuts out carbs and she loses weight . So clearly carbs are the demon that it's been causing weight gain , right Well , are carbs really the problem ? Carbohydrates are vital to our well-being , especially as a shift worker , and for so many reasons , and in today's episode I will discuss why . Shift work can be brutal , but it doesn't have to be .

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Welcome to a healthy shift . My name is Roger Sutherland , certified Nutritionist , veteran Law Enforcement Officer and 24-7 Shift Worker for almost four decades . Through this podcast , I aim to educate shift workers , using evidence-based methods , to not only survive the rigors of shift work but thrive . My goal is to empower shift workers to improve their health and well-being so they have more energy to do the things they love . Enjoy today's show . Hello shift workers , and welcome to another episode of a Healthy Shift podcast .

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I'm your host , roger Sutherland , your guide in evidence-based strategies to optimize shift work performance , and today we're going to look into a crucial aspect of nutrition carbohydrates and how they can be your secret weapon in our 24-7 shift working environment . Now you're going to have to stay until the end to find out why Jenny loses weight cutting carbs , because first I want to get you all to learn all about carbs to start off with , and why they're so beneficial , and you'll learn why . So let's understand the basics of carbohydrates . Carbohydrates are just too often misunderstood , but they are the unsung heroes of your energy game . Think of them as , in fact , don't only think of them they are your body's preferred fuel source . Now , I know some of you might be carb shy , and I can totally understand why , because of the misinformation out there . But bear with me , because we're going to break down what the science tells us here , not what our local Instafluencer tells us on Instagram or TikTok . It's really important that we understand the importance of carbohydrates in our diet Now the energy boost that we need .

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As shift workers , we know the struggle of fatigue all too well , and carbohydrates are actually your ticket to sustained energy . They're like a steady fuel source that keeps your engine running smoothly through those long nights . Incorporating the right kind of carbs can make a significant difference in your energy levels . It also supports mental alertness . Now , studies are consistently showing that carbohydrates play a crucial role in supporting mental alertness . So when you're navigating the demands of your shift work , having your mental faculties at their peak is just absolutely a non-negotiable . It is carbs that are providing glucose . Glucose is the brain's primary fuel , and this means it helps you to stay sharp and focused . So keep that in mind while you're out there in the middle of the night working or you're making really important decisions . That carbohydrate is actually fueling your brain , and it's important that we have it . Does timing matter ?

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Now , let's talk about the timing , because it's not just about the type of carbs , it's also about when you actually consume them , and we need to avoid the energy roller coaster by opting for complex carbohydrates before your shift , and in a second I'll go into what a complex carbohydrate is . It's provide a slow and steady release of energy , which keeps you in the game for the long haul . So say no to those sugary snacks that will give you a peak and then crash . What we're aiming for here is sustained performance , so incorporating complex carbs into your diet will make a difference . So , rog , what's a complex carb ? Well , complex carbohydrates are made up of longer chains of sugar molecules . Now , this means that it takes the body longer to break them down , and they provide a more sustained release of energy compared to simple carbohydrates . Now I'll just go through a few examples of complex carbs , which will give you an idea of what we're looking for Whole grains , brown rice , quinoa barley .

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These grains contain , like the whole grain , kernel , which includes the bran , the germ , the endosperm , which provides fiber , vitamins and minerals , but , importantly , it slows down that digestion Lagunes , lentils , chickpeas , black beans . These are rich in fiber and protein , and lagunes offer a gradual release of energy , which helps to stabilize our blood sugar levels and provide longer lasting energy . Vegetables , clearly , sweet potatoes , carrots , broccoli . They contain complex carbohydrates in the form of starches which are , along with fiber , support our digestive health but at the same time offer us sustained energy . Whole fruits , apples , berries and oranges . While fruits do contain natural sugars , their fiber content slows down the sugar absorption , which makes them a great source of a complex carb . Then we've got oats , whole grain pastas , brown rice , quinoa , buckwheat . They're all really , really important .

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Complex carbohydrates , due to their molecular structure and their fiber content , takes a lot longer for the body to break down and absorb , and what this means as an on-flow effect is it means you're getting a gradual release of glucose into the bloodstream , which this is slower digestion , helps to regulate those blood sugar levels , providing a more sustained and consistent energy source compared to simple carbohydrates . Rog , what are simple carbohydrates . Simple carbohydrates are simply things like table sugar , fruit sugar , milk sugar , fruit sugar which is fructose , milk sugar which is lactose , refined grains like we have in white bread or white rice . But they are simple because during the refining process , the bran and the germ is removed , which takes away the fiber and the nutrients , which means they're quickly digested . These are rapidly digested and absorbed , which gives you a rapid increase in your blood sugar level . This means that you get that high and then that crash , and then what actually happens is you wanna crave it again . More high , crash , more high , crash and we end up overeating , whereas if we had have had more complex carbohydrates . They take longer to digest , which means you feel fuller for longer and you get a slower release of energy , which is what we're actually looking for .

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As a shift worker working overnight Now , it's not okay to just reach for the chocolate bars or Jenny's cake or lollies or chips or things like that overnight . These are all simple carbs . These are all going to actually go in , get rapidly absorbed in your system , give you a high and then a crash . So we need to be looking more for those complex carbohydrates , all right . So now let's just have a look at practical tips for incorporating our carbs . All right , so how do we practically incorporate carbs into our shift working routine ? Well , what we need to do is we just need , when we're planning our diet and we're planning ahead of what we wanna eat and when we need to be thinking about whole grains , fruits and veggies Plan your meals and snacks strategically to avoid those tempting vending machine options . The vending machines are everywhere and we just need to make sure that when we walk past one , we're not feeling like we really need to get something out of it . Remember , you're investing in your wellbeing and long-term energy reserves . Those complex carbohydrates that you're actually putting into your system are the prebiotics which are feeding your gut microbiota . So if you want a healthy gut , you need to be getting those complex carbohydrates in . All right , let's talk about Jenny now .

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Jenny , carbs and dieting . Why does Jenny from the office lose weight when they cut carbs ? We've all seen it . Everybody says , oh , I'd lose weight . You've got to go keto . And to explain what keto is keto is a diet where you're actually on less than 40 to 50 grams of carbohydrates per day . And if you want to feel like rubbish , knock yourself out and go on a keto diet because it's not sustainable . And will you lose weight ? Absolutely you'll lose weight . You'll definitely lose weight , but it's weight . It's when we cut carbs out of our diet . We lose water weight . We're not losing body fat . The scales are going down . I understand that , but you need to understand that you're only losing water weight . If you're not in a calorie deficit , where you're burning more than you're actually consuming , then what you're doing is you're just losing water weight . And I'll explain to you why .

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For every molecule of glycogen , which is a form of stored glucose that is primarily found in liver , your bloodstream and also your muscles , there's three molecules of water attached to it . Now , glycogen comes from the glucose which comes from carbohydrates . So when you consume carbohydrates , it's broken down into glucose that goes into your liver , bloodstream or muscle , which is then stored as glycogen . And for every glycogen molecule , there's three water molecules attached to it . So for every one kilogram of stored glycogen , it equals four kilograms of weight Weight and I'm doing the weight with my fingers , not stored fat . So , of course , when Jenny cuts out carbs , glycogen stores deplete out of the liver , the bloodstream and the muscle , the water weight depletes and she loses again weight , but sadly , she's not actually losing body fat unless she's in a calorie deficit . And as soon as she reintroduces carbs into her diet , the weight comes back . And she blames the carbs , which is true , because it's the glycogen and the muscle and the water that's going into the muscle and the bloodstream and the liver . So , yeah , she's putting weight on , but she's not putting body fat on , it's just the weight .

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So we really do need to keep that foremost in our mind . When you cut carbs , it's not that you're losing body fat , you're just losing weight . And when you do have it , you will have noticed this if you're a person that weighs yourself regularly . If you have a high carb or high salt meal one night and you weigh yourself the next day , your weight can go up by a kilogram or even two , no problems at all . And also , ladies , during the luteal phase of your menstrual cycle , you'll notice that your weight goes up . This is because of a whole range of reasons , but one of them is water weight . It's weight , it's not body fat . You want to lose the body fat , it's not the weight that you want to lose . So we need to be very careful how we frame that . All right , so while Jenny says hey , I've lost four kilos in the first three weeks of dieting . All she's done is lose water weight . She hasn't lost kilos of body fat , and I want to be very clear with you about that .

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So does our body actually need carbs ? No , it does not . We can thrive , not thrive . We can survive without carbohydrates . Our body is very clever and as a survival , we'll convert other energy sources into energy to survive , but it is not efficient at it at all , which is the reason why we feel rubbish . When we actually cut carbs out , the body may enter ketosis , where the liver then starts to break down fats into ketones for energy . Once again , it's not efficient .

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Low energy potential , nutrient deficiencies , impacts on our digestive health , mood changes due to lower serotonin production are all key effects of cutting carbs . What on earth would you want to cut carbs out so that you have low energy , nutrient deficiencies , impact on your digestive health and mood changes due to lower serotonin ? Why would you want to do that ? Have you ever noticed , if you've done a diet where you cut carbs , when you reintroduce the carbs again , how much better you instantly feel ? Yeah , that , remember that . Please promise me you won't cut carbs . Carbs are delicious and they are just so goddamn good for you as well . So there we go Carbs . So , in conclusion , as you navigate your shiftwork journey , remember that the nutrition is one of the most powerful tools in your arsenal . So embrace the benefits of carbohydrates and watch how they contribute to your overall well-being and your performance .

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Now , that's a wrap for today's episode . Remember , fellow shiftworkers , your health is a non-negotiable . It is the foundation that allows you to excel in your career and enjoy life beyond the workplace . By taking these evidence-based steps , you're not just surviving , you're thriving . So keep pushing forward and remember I'm here to support you every step of the way . Stay committed to nourishing your body and prioritizing your well-being and , as always , please remember to be patient and kind to yourself as you navigate the challenges of shiftwork and prioritize your mental health and well-being . Thank you for listening . If you enjoyed this episode , be sure to subscribe so you get notified whenever a new episode is released . It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on . If you want to know more about me or work with me , you can go to Ahealthyshiftcom . I'll catch you on the next one .