Carb Myths Debunked by a Registered Dietitian
March 30, 2022Carb Myths Debunked by a Registered Dietitian: Carbohydrates (aka carbs) don’t have a great reputation, especially in the weight loss world. Many of my clients’ fear eating carbs and feel the need to cut them out of their diet completely to be successful. This only leaves them feeling deprived, low energy, and miserable.
What if I told you that eliminating entire food groups is not necessary to lose weight or successfully maintain weight loss? Or that carbs can be part of a healthy and balanced diet plan and can actually HELP you lose weight and keep it off?
Several trendy diets (keto, paleo, intermittent fasting) may say otherwise, but many of those claims have very little scientific evidence to support them. Below I will debunk the 6 carb myths I hear the most often when working with clients and hopefully convince you that it is OKAY to include carbohydrates from all sources into your eating plan.
The Info On Carbohydrates
But first… what is a carbohydrate? A carbohydrate is one of the three macronutrients (carbohydrates, protein, and fat).
Our bodies need a balance of all three of these nutrients to function optimally. Carbohydrates’ main function is to provide energy to our bodies. Sugar, fiber, and starch are all different forms of carbohydrates.
Sugar is a simple carb, and fiber and starch are considered complex carbs. According to the Dietary Guidelines for Americans, carbohydrates should make up roughly 45-65% of our total daily calories. Carbohydrates provide many different nutrients that contribute to our health, which will be outlined in more detail throughout this article.
6 Carb Myths Debunked
Myth #1: Carbohydrates immediately turn to fat in the body
When we eat carb-containing foods, there are other metabolic pathways and uses for carbs before they are stored as body fat.
Carbohydrates are first broken down into a type of sugar called glucose to be used for energy, while the remainder is stored as something called glycogen.
Glycogen is stored in our muscles and liver to be used for energy later. Carbohydrates are only stored as body fat when our glycogen stores are full AND we have eaten more calories than our bodies need. It is NOT the carbohydrates that cause body fat gain, but the excess calorie intake over time.
Carbohydrates seemingly cause fat gain because when they are stored as glycogen, they are stored with water. This would explain why it would appear as if you have gained several pounds overnight after having a high carb meal the day prior; you gained water weight, NOT body fat. This also explains why individuals who follow a keto or other low carb diet plan drop a large amount of weight very quickly; it is primarily water weight due to the lack of glycogen stored in the liver and muscles.
Myth #2: Fruit has too much sugar
Fruit does contain sugar; however, it also contains many other beneficial nutrients; fiber, water, antioxidants, vitamins, and minerals. Fiber is excellent for keeping our gut healthy, preventing certain gastrointestinal cancers, keeping our blood sugars steady, and our cholesterol low.
It can also assist in keeping us satiated (aka full) after a meal, which is important when trying to lose weight. Antioxidants are powerful cancer-fighting, anti-aging, and immune-boosting compounds found in many different carb-containing foods.
We need a variety of vitamins and minerals in our diet to prevent malnutrition, which can be found across all food groups. When deciding whether a carbohydrate source is conducive to your weight loss goals, I always instruct my clients to think about “the company the sugar/carb keeps”; yes, fruit has sugar, but so many other benefits.
Those health benefits outweigh the small impact the sugar from fruit will have on your health. I cannot say the same for more refined sources of carbs and sugar, such as chips, crackers, pastries, candy, soda, etc.
Myth #3: Only bread, potatoes, rice, and pasta contain carbs
Carbohydrates can come in many forms, and most of the food groups contain some carbohydrates; grains (listed above), legumes (beans, lentils, chickpeas), fruit, vegetables, and most dairy products (milk, yogurt, cottage cheese).
There are two main types of carbohydrates: simple and complex.
Simple carbs are highly palatable and absorbed quickly by the body. They are found in fruits, vegetables, dairy, and refined grain products.
Complex carbohydrates are fibrous and starchy, making them slower to digest and more filling. They can be found in whole grains, legumes, and starchy vegetables, such as potatoes, corn, peas, etc. Both types of carbohydrates serve a purpose and can be included in a healthful, well-balanced diet.
Myth #4: White foods are bad for you
This statement is an overgeneralization that neglects to recognize the health benefits of consuming white foods. Allicin, xanthones, and beta-glucans are antioxidant compounds found in white and brown foods, such as onion, cauliflower, garlic, mushroom, ginger, potato, shallots, leeks, chives, mangosteen, oats, and barley.
Along with anti-cancer and anti-aging properties, their main functions in the body are to reduce inflammation, blood sugars, and cholesterol, along with boost immune system function. The color of a food is a good indicator of its nutrient profile, and different colors mean different nutrients. You should certainly try to include a myriad of colors on your plate at meals and snacks, including white and brown foods.
Myth #5: Low carb diets are best for improving health
Hopefully, by now you realize this is not the case! Recent research has shown that when calorie intake is controlled between groups, there is little to NO difference between how much body fat is lost in the long-term when comparing high carb and low carb diets.
This finding suggests fat loss is more influenced by calorie and protein intake and has very little to do with how many carbohydrates or fats you consume.
Some low-carb diets encourage higher than the recommended intake of fats, specifically saturated and trans fats (think fried food, animal fats, coconut oil), which can increase cardiovascular disease and cancer risk over time.
Myth #6: Only eat carbs before exercise, not after
Carbs, specifically simple carbs, act as excellent pre-workout fuel due to how quickly they enter the bloodstream after being ingested. They act as immediate energy and can help improve performance and strength.
Contrary to popular belief that only protein is needed post-workout, carbs are just as important. The main role of carbohydrates post-workout is to shuttle protein into the muscle cells and to replenish glycogen stores. The body will break down muscle tissue and convert it INTO glucose to use as energy if it is not getting enough carbohydrates (aka energy) from the diet. So please, spare your muscles and include carbs into your diet, especially surrounding your workouts!
Your Take-Away
Hopefully, the above information helped clear the air on these common carbohydrate myths. The main takeaway here is to not fear carbs but aim to include them into your eating plan with a good balance of protein and fats. As long as protein and calorie intake are appropriate, you can certainly achieve your weight loss and health goals while simultaneously enjoying carbohydrate-containing foods.
 | ABOUT THE AUTHOR Lauren Gustafson MS RD LDN CPT, is the Lead Dietitian at Sarah Lynn Nutrition and is based in Chicago, IL. She holds a Bachelor of Science degree in Nutrition and Dietetics from Benedictine University and a Master of Science degree in Dietetics from Loyola University Chicago. With a specialization in bariatrics and weight management, Lauren has dedicated nearly her entire career to this field. In her free time, she enjoys staying active, reading, baking, and studying Japanese. |
