Are carbs really the enemy?

 

I used to be scared of carbs. I had read countless articles and listened to influencers that told me to not eat carbs past 6pm, stop eating fruit and that the only way to lose weight was to go keto forever. 

I think we have all been told that carbs are the enemy and we should avoid them like the plague. 

Want the truth?

Carbohydrates are our body's main source of energy - they help to fuel the brain, kidneys, heart muscles, and central nervous system.

They don't make you gain fat. They are not 'unhealthy'. They are an essential macronutrient. 

Here are 8 myths about carbs that you need to stop believing: 

1. The only way to lose fat is through cutting carbs

We lose fat through a calorie deficit: expending more energy than we consume. So yes, if cutting carbs from your diet puts you in a calorie deficit then you will lose fat. You will lose the same amount of fat, at the same rate if you stick to the same amount of calories as part of a balanced diet.

Many people who go keto or low-carb experience an initial drastic drop on the scales. This is because carbs store more water in the body than protein or fat. But, this does not translate to a loss in body fat.

Dieters are also very likely to just regain the water weight once carbs are eaten again (and possibly overeat things like bread, pasta and cake because they have been restricting them which may lead to fat gain). Countless studies show that fat loss results from keto or low-carb diets match other less restrictive plans. 

 

2. Carbs store fat

Another idea floating around is that carbohydrates are more easily stored as fat than the other two macros - protein and fat, this just isn't true.

Carbohydrates in their most broken-down form are sugar, which is extremely easy for the body to break down. In some foods, crackers for example, the digestive enzymes in your saliva have already begun breaking down the compounds before swallowing. The fact that the molecular makeup of a carbohydrate is so easy to break down, they are our primary fuel for the brain, muscles and practically every organ.

If there are excess sugars in the body, three things can happen:

1. Your body thinks it’s a waste of energy to create a storage site, so it increases its metabolic rate enough to burn them.
2. They will be stored as glycogen in muscle tissue or the liver to be used for energy during exercise.
3. Your body will begin the process of lipogenesis or fat storage.

Number 3 requires the most energy, so your body will only choose this option as a last-resort. 

 

3. All carbs are created equally

Carbs aren't just bread, pasta and cake. Carbs come in SO many forms and most foods contain some carbs, even a small amount. 

Alongside bread, pasta and cake, other carb sources include pulses (beans, legumes and peas), yoghurt, milk, fruit, veggies and whole grains. Each contain varying levels of nutrients - some more healthful than others. 

4. Cutting carbs means that you will burn more fat

Another common reason people cut carbs when trying to lose weight is the idea they’ll become “fat adapted” and burn more fat as a result. 

The body is most often burning fat for fuel. In between meals, and during everyday activities, fat is being burned, and this process is actually more efficient if the cells have stored a little bit of fuel from carbohydrates, called glycogen. If glucose (sugar) from carbohydrates is not available for this process, she adds, the body breaks down protein instead of fat to create it, which is inefficient. 

 

5. You don't need carbs pre and post workout

Many people prioritise eating protein around workouts to help build muscle. Proteins and carbohydrates work together to provide the muscle with fuel and materials to rebuild and get stronger. If carbs are skipped, you actually risk losing muscle mass or having poor recovery.

 

6. Carbs are addictive

There are physical, emotional and behavioral reasons we eat. We, as a society have very black-and-white, all-or-nothing mentalities. We label foods as good and bad or healthy and unhealthy. We also like to rebel as humans. If we tell ourselves that a particular food/food group is off-limits or bad, we mentally restrict ourselves from purchasing and eating it. 

Until we inevitably encouter it again - you may 'give in' to your desire, get given it or it is presented to you at an event - we start to feel out of control. That leads us to assume that we are 'addicted' and can’t be trusted around these foods. This isn't because of something in the food itself, it’s about the power that we have given our thoughts about the food. 

7. Carbs aren't good for your health

Complex carbs play an essential role in heart health and diabetes. The fiber found in carbs has a positive effect on cholestrol levels and helps to regulate blood sugar and energy levels throughout the day. 

And also, did i mention? They are your body's main source of energy!

 

8. You can survive without carbs

Okay, this one isn't really a myth. If someone tells you that they can survive without pasta and that you should avoid carbs like the plague...well... you should avoid them like the plague. 

Kate xx

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