Carbohydrates often get a bad rap in the world of dieting. So, let’s clear up some common misconceptions about carbs:
Myth: All Carbs Are Unhealthy
Truth: Not all carbs are created equal! Carbs can be split into two main groups: simple and complex. Simple carbs are often more processed foods like chips, chocolate, and candies. These foods give us quick-release energy as your body turns them into glucose rapidly, causing a quick spike and subsequent drop in blood sugar. Complex carbs, found in whole grains, fruits, and vegetables, contain fibre, which slows down digestion. This leads to a gradual release of glucose, providing steady energy and keeping you fuller for longer. For example, eating a chocolate bar will cause a rapid blood sugar spike, whereas a meal with complex carbs, like salmon with brown rice, will result in a slow and steady rise and fall in blood sugar.
Myth: Carbs Make You Gain Weight
Truth: There are two main points to understand about the initial rapid weight loss when cutting out carbs.
First, when your body stores extra carbohydrates as energy, it does so in the form of glycogen, which is stored with water. When you cut out carbs, your body quickly uses up this stored glycogen because it's the fastest source of energy. As the glycogen is used up, the water stored with it is also lost. Although the number on the scale may be decreasing, your body composition hasn't changed because the 'lost weight' is primarily water weight, not fat loss.
Second, people eat food, not nutrients! Foods often contain a combination of fats, proteins, and carbs, so we can't blame weight gain on just one macronutrient. For example, chickpeas are known as a high-carb food, but they are also a good protein source. Greek yoghurt is considered a protein food, but it also has carbohydrates. Carbohydrate-rich foods provide energy and are sources of various micronutrients. Cutting out a whole food group increases the risk of developing a deficiency. Other factors influencing your weight include stress, sleep, and activity. For instance, lack of sleep or increased stress can increase hunger cues, leading to overeating.
Myth: Carbs Cause Blood Sugar Spikes
Truth: Refined carbs and sugary foods can cause rapid blood sugar spikes, but complex carbs like whole grains and legumes are digested more slowly, leading to steadier blood sugar levels. Refined carbohydrates, such as white bread, sugary snacks, and processed foods, are digested rapidly, causing a quick surge in blood sugar followed by a crash, which can lead to increased hunger and overeating. On the other hand, complex carbs contain fibre, which slows down digestion and leads to a more gradual release of glucose into the bloodstream.
Moreover, pairing carbohydrates with protein and healthy fats can further stabilize blood sugar. For example, pairing whole grain toast with avocado or adding beans to a salad can help moderate blood sugar levels by slowing the absorption of glucose. Understanding the difference between refined and complex carbs and incorporating a balanced mix of macronutrients can help maintain healthy blood sugar levels.
Myth: You Should Avoid Carbs at Night
Truth: There’s no solid evidence that eating carbs at night is worse than eating them during the day. No one food is going to cause you to gain weight, and the timing of your meals won’t either. Many people believe that eating carbs at night leads to weight gain, thinking that because you're less active in the evening, those carbs will be stored as fat. However, the body’s metabolism does not suddenly slow down in the evening to the point where the timing of your carb intake makes a significant difference. What is more important is the amount of food you consume throughout the day and how balanced your meals are. If overall your diet is balanced and you are physically active, eating carbs at night won’t cause weight gain. Focus on your overall diet and activity level rather than worrying about the specific timing of your carb intake. By maintaining an overall balanced diet and staying active, you can enjoy carbs at any time of the day without adverse effects on your weight or health.
Myth: Low-Carb Diets Are the Best for Everyone
Truth: While some people may benefit from a lower carb diet, it’s not a one-size-fits-all solution. Carbohydrates are our body's primary energy source, especially for our brain. It's crucial we find a balance that works for your body and lifestyle. Low-carb diets have gained popularity for their potential to promote weight loss and improve certain health markers. However, the idea that low-carb diets are universally the best choice is a misconception. People’s bodies respond differently to various diets, and what works well for one person may not work for another. Factors such as genetics, metabolic rate, activity level, and personal health goals all play a role in determining the most suitable diet. Carbohydrates are the body’s primary source of energy, particularly for the brain and during physical activity. For athletes or individuals with active lifestyles, sufficient carbohydrate intake is crucial to maintaining performance and energy levels. Cutting carbs too drastically can lead to fatigue, decreased endurance, and impaired recovery. Moreover, many carbohydrate-rich foods, like fruits, vegetables, whole grains, and legumes, are packed with essential nutrients, including vitamins, minerals, and fibre. Eliminating or severely reducing these foods can lead to nutrient deficiencies. Finding the right diet is a highly personalised process. Consulting with a nutrition professional can help you develop a dietary plan tailored to your unique needs and lifestyle.