Myth Debunker: Carbs make me Fat
In most people’s diet mindset, they will demonise food. They will single out food groups that they think make them put on weight, and cut them out, or feel guilty for eating them. There’s a number of myths I want to debunk here, to help you understand your options and change your perspective.
We’re all guilty of reading news articles, social media posts, or blogs that immediately influence our behaviours – from how we think and feel to how we act and what we eat and drink (or don’t). At the top of the list is inevitably: Carbs.
Oh, hell no! You said CARBS??!! I’m going Keto!
Google search ‘carbs’ and you can immediately see it – everything you read makes you feel like it’s wrong to eat carbs. It’s not hard to see why our brains have been programmed to think carbs are bad.
Nod your head if you’ve ever read, thought, or been told the following:
“Carbs make you fat.”
“I’ve gained so much weight – that’s it! No more carbs!”
“Need a diet that works? Try low-carb. I lost like 10 pounds in 2 weeks!”
It actually comes down to multiple factors that make up your lifestyle. One pizza isn’t going to make you put on a pound of fat, nor will one bar of chocolate. Yet one of the most common phrases that I hear from my clients, and women in particular, is “carbs make me fat.”
There’s so much nuance here. Rather than singling out one food group as the culprit, we need to look at the whole picture - especially your relationship to food. Here are some examples of how you can examine your lifestyle:
How is your alcohol intake?
Are you stressed? Do you snack or eat more when stressed?
How big are the portions on your plate?
Are you eating more, but moving less?
Are you eating smaller meals that leave you hungry so you end up snacking more?
Is a higher portion of your diet ultra processed foods?
Are you consuming large amounts of food when you’re not even hungry?
Are you consuming a high number of takeaways or eating out in the week?
Are you having three-course meals?
The list goes on and on, but these are just a few questions to start asking yourself.
When we look at the bigger picture and see that there is so much more going on (all within your control and ability to manage, it just may take longer than you think) than eating bread that makes you put on weight.
Why does that matter?
What you think and feel impacts the decisions you make when it comes to what you eat and what you don’t eat. If you’re serious about losing weight, getting stronger, or just want to feel healthier, isn’t it important you make decisions based on indisputable facts versus opinions? Now do I have your attention!
At some point during your life, you were told carbs are bad and they make you fat. (If you can remember who told you this - send them this link to this blog once you’ve finished reading!)
HERE ARE TWO IMPORTANT TRUTHS ABOUT CARBS YOU NEED TO KNOW:
These two truths will help empower you to make better decisions about what’s best for you, your body, your goals, and your life. When you have this knowledge, you will become a more educated consumer, and more able to differentiate between truths and myths during your next social media scroll session or conversations with friends.
Truth #1: Carbs don’t make you fat.
The biggest misconception of all time is the belief that carbs make you fat.
Spoiler Alert: Carbs don’t make you fat. Carbs don’t make you gain weight. Gaining weight is the direct result of eating too many calories, not carbs. In short – you need carbs. Especially when you train hard like us at Beyond Strong.
Yes, your body literally needs carbohydrates to properly function. Did you know: Women perform better in a fuelled state rather than fasted (Dr Stacy Sims PHD, Book: Roar). Carbohydrates are a vital energy source and one of the three macronutrients for your body. They fuel your muscles and play an important role in brain function related to mood, memory, and more (more on this in this podcast here). Ever been “hangry” on your low-carb diet? Eat some damn carbs!
When you deprive your body of these sugars (gasp, sugars?!), it can lead to unpleasant side effects. If you’ve ever eliminated carbs from your diet, you’ve probably experienced extreme fatigue, sluggishness, lack of energy, and even “hanger”.
Now, if you, your friend, sister, co-worker, friend, or mum have ever undertaken a variation of a low-carb / no-carb diet and lost weight, we’re not calling your bluff. But we can tell you that it wasn’t because you didn’t eat carbs. By removing foods you normally eat, you’re eating less. By eating less, you’re consuming less calories. When you consume less calories than you burn, you lose weight.
Bottom Line: Any elimination diet equates to eating less. And in order to lose weight, you need to consume less calories. It’s important to note that you can still achieve weight loss by eating carbs.
Commonly, carbs are the first to get cut during diets. WHY? Because they’re easily consumed in excess, and we tend to eat the kinds that aren’t aligned with your goals or lifestyle (more on this below). If you’re eating the best types of carbs and the appropriate portions of these foods, you’re giving your body the proper nourishment and fuel it needs to perform at its best. This means you can eat CARBS and still lose weight, get stronger, and have more total body tone and definition.
The aim with any sort of diet or nutrition plan is to find something that you can do forever. A plan that fits into your lifestyle, that you can adapt around work, kids, travel, and goals without restricting certain foods.
Truth #2: Not All Carbs Are Created Equal.
The best carbohydrates to consume are those high in fiber such as fruits, vegetables, potatoes, squash, beans, broccoli, dark leafy greens, and whole grains. These carbs, better known as smart carbs, provide your body with value – a high level of nutrients and fiber – which is pretty damn important if you are trying to live a healthy lifestyle. Smart carbs are the kinds of carbs to be eating on a daily basis, in the right portion sizes for you.
These are the carbs that will have a positive impact on the way you feel, your performance when exercising, and your level of daily energy. So let’s get one thing out of the way real quick. Carbs are sugars. Sugars are carbs.
“But isn’t sugar literally the devil incarnate?”
No, sugar is simply a building block. The sugar that’s found in fruits, once in your body, is broken down into the exact same sugar found in, say, a Reese’s Cup. It is what happens during the eating and breakdown process that makes them so different.
Ultra-processed foods like cookies, cereal, and ice cream are full of sugar (carbs) without any of the benefits that smart carbs have – fiber, vitamins, minerals, phytonutrients – and most importantly, I have never seen someone binge on oranges like I have binged on mini eggs.
Carbs To Crave: Fruit (any and all), Veggies, White and Sweet Potatoes, Quinoa, Black Beans, Chickpeas, Butternut Squash, Steel Cut Oats, Sprouted Grains, etc.
Comparatively, the “other” carbs, or refined carbs, are those that might taste fantastic but have been stripped of fiber and nutrients, thus having nothing to offer in terms of value to your body. Of course, these are going to taste and go down the gullet better, yes.
Carbs to Consume in Moderation: These are foods like pasta, white breads, cereals, flavored yogurt, chips, candy, most protein/energy bars, etc. These bad boys are better enjoyed in moderation (notice I haven’t said cut them out for periods of time or remove them entirely as this will only create a disconnect in your relationship with food).
Here is a delightful infographic courtesy of Precision Nutrition. Each graphic illustrates a proportionate way to build your plates for both men + women. Notice each plate contains lean protein, healthy fat, SMART carb and veggies – yeah baby! Your goal is to make each meal match these portion guides. As always, choose foods you genuinely enjoy versus trying to stuff raw kale down your throat.
Bottom Line: Ultimately, it's important to get clear on what actually works for you. Follow more accounts from educators that have studied this, not just an influencer on a generic fat loss programme. Base your decisions on your lifestyle and staying in your lane. Do not let your thoughts and feelings be led by some out-of-date information that is holding you back from achieving your goals.
Remember: Information is so accessible. It’s important to get smarter with who you’re getting your source of information from. Continue educating yourself and start making choices that serve you.
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