The Truth About Carbohydrates

I’m sure this is a topic that I’ve previously addressed, but it deserves another honorable mention. We are bombarded by commercials touting low- or restrictive carbohydrate diets. Rob Lowe (as attractive as he is) is not a Registered Dietician but he’s intent on selling us the Atkin based Peanut Butter Nut Bars and smoothies as an alternative to eating a healthy option – think fruits, veggies, etc. There’s no small print that tells us that carbohydrates are an essential macronutrient or that cutting our carbohydrate intake drastically can lead to low energy levels and result in overeating. Here are eight myths about carbohydrates debunked.

Myth 1: You can’t lose weight while eating carbohydrates– Cutting carbohydrates is not the only way in which to lose weight. While it’s true that dieters who drastically cut carbohydrates, experience faster weight loss initially they are more likely to regain the weight once they give up the restrictive eating style.

Myth 2: Carbohydrates cause weight gain - Another idea floating around is that carbohydrates are more easily stored as fat than the other two macronutrients -- protein and fat -- just isn’t true. Carbohydrates in their most broken-down form are sugar, which is extremely easy for the body to break down.

Myth 3: All carbohydrates are created equal- A lot of people only think of bread and pasta when they think of carbohydrates, but carbohydrates come in many forms. For instance, beans, legumes, peas, yogurt and milk, fruit, vegetable and whole grains all contain varying amounts of carbohydrates. The bottom line – limit consumption of overly processed carbohydrates such as white bread and desserts

Myth 4: Cutting carbohydrates means you’ll burn more fat- Another common reason people cut carbohydrates when trying to lose weight is the idea that they’ll burn more fat as a result. 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 you want to burn body fat, having at least some carbohydrates in your diet is beneficial.

Myth 5: Carbohydrates don’t play a role in gut health - Carbohydrates are important because they help healthy gut bacteria thrive. Good bacteria helps keep our gastrointestinal tract healthy and acts as an immune barrier to harmful bacteria that can make us ill. Carbohydrates that can help feed our microbiome include whole grains, fruits, beans and vegetables.

Myth 6: You don’t need carbohydrates pre and post-workout - Many of us prioritize eating protein around workouts to maximize muscle building. In reality, it’s a good idea to consume some carbs before and after your workout especially if you want to build muscle. Carbohydrates before a workout provides fast, usable energy demanded by your moving muscles and carbohydrates after provides the fuel source for muscle-rebuilding.

Myth 7: Processed Carbohydrates are Addictive - If you’ve ever wondered whether you’re addicted to sugar or pasta, you’re not alone. But the idea that these foods are physically addictive is not verified through research. As a society, our thinking is “all-or-nothing”. We have a tendency to label foods as good or bad, or healthy or unhealthy. A better approach is aim to enjoy everything in moderation. That decreases the “all-or-nothing” thinking.

Myth 8: Carbohydrates aren’t good for your health - The truth is - carbohydrates are good for your health in ways you might not expect. Long-term health outcomes in people who eat healthy carbohydrates are quite favorable. Complex carbohydrates (e.g. broccoli, eggplant, yams, potatoes, etc.) play an essential role in heart health and diabetes.

In conclusion- Apply mindfulness to your eating experience. In other words allow yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom. Use all your senses when you choose to eat food that is both satisfying to you and nourishing to your body. Acknowledge responses to food (likes, dislikes, or neutral) without judgment. Become aware of physical hunger and satiety cues to guide your decisions to begin and end eating.