“Do carbs make me gain weight?”
I’ve heard this question countless times from my clients and for a good reason.
Carbs can be downright confusing.
Especially if you’re a beginner when it comes to weight loss, you’ve probably encountered conflicting advice at some point: either cut out carbs to shed those pounds or include them in your diet for healthy weight loss.
Today, we’re busting some common myths about carbs. Keep reading to find out whether you need to include them in your weight-loss diet, the difference between “good” carbs and “bad” carbs, and how much carbs should make up your total daily calories.
Do Carbs Really Make You Gain Weight?
Before answering this question, we need to discuss where the idea that carbs lead to weight gain even came from.
The idea of cutting out entire food groups for weight loss is nothing new.
If we look back at the history of dietary trends, we can see similar patterns. For example, in the 90s, the prevailing belief was that eating fat leads to weight gain.
Now, contrary to past nutrition advice promoting low-fat diets, health professionals agree that healthy high-fat foods are an essential part of every diet and necessary for sustainable weight loss.
The reason why many people today believe that carbs are bad is because eating processed carbohydrates triggers higher insulin secretion and lower glucagon secretion.
Consequently, this can result in a slower metabolism, increased feeling of hunger, and higher fat storage in the body.
Referred to as the carbohydrate-insulin model, this perspective posits that low-carb diets are the most effective approach for long-term weight loss.
When you eat too many carbs, the model says, you gain weight because carbs drive energy into your adipose tissue, also known as fat tissue or body fat.
At first glance, this line of reasoning appears quite compelling. But upon closer examination, this argument begins to unravel.
So why is that?
First and foremost, the carbohydrate-insulin model focuses solely on the impact of insulin released from carbohydrate consumption, while overlooking a crucial aspect: protein also triggers substantial insulin release (as highlighted by this study).
The carbohydrate-insulin model fails to acknowledge that protein, when broken down into amino acids, requires insulin for uptake into the body’s cells, similar to glucose.
And yet, protein is renowned for its role as a key nutrient for weight loss and an important factor in building lean muscle.
Additionally, new research shows that insulin can actually regulate the hunger sensation, challenging the common belief that insulin inherently induces increased appetite.
Last but not least, it is well-known that most professional bodybuilders who have very low levels of body fat follow a high-carb diet. This is because carbs provide fuel for exercise.
If you exercise without having sufficient reserves of glycogen (the stored form of glucose that comes from carbohydrates) in your muscles, your body breaks down protein in your muscles for fuel, resulting in loss of muscle mass.
Now to the crux of the matter, do eating carbs lead to weight gain?
The short answer is no.
While it’s true that any food can cause weight gain if you consume too much, the idea that carbs are the enemy is false.
At Bring on Life, we never advocate for the complete elimination of any food groups.
We strongly advise our clients to steer clear of any fad diets because they simply aren’t healthy or sustainable.
We believe that carbs are an important component of health and nutrition. That’s why our approach focuses on promoting regular exercise and a balanced diet for long-term weight loss.
However, it’s important to understand the different types of carbohydrates when making food choices and how many carbs you need every day.
How Do Carbs Fit Into a Healthy Diet?
As we mentioned before, the idea that carbs are inherently bad is wrong – especially because carbs are your body’s favourite source of energy.
However, some carbs may be healthier than others.
The three main types of carbs are sugar, starch, and fibre. They’re called “simple” or “complex” depending on their chemical composition and how your body processes them.
Simple carbohydrates primarily consist of readily digestible sugars. Naturally occurring sugars can be found in fruits and milk, while refined or processed sugars are commonly added to items such as candies, white bread, pastries, and soda.
The rapid absorption of these simple carbs in the gut can lead to a sudden surge in blood sugar levels (hyperglycemia).
While foods that contain simple carbs aren’t necessarily bad, it’s best to limit your daily intake of refined or processed sugars because they lack the nutrients your body needs to stay healthy. There are more health benefits to eating fruits and milk than eating cookies or pastries.
Then there are complex carbs that are composed of longer chains of sugar molecules.
Complex carbs take longer to digest and are absorbed more slowly into the bloodstream, resulting in a gradual and sustained release of energy.
These foods contain nutrients that are important for your body, such as fibre, vitamins, and minerals.
Examples of complex carbs include whole grains, legumes, vegetables, and tubers.
The Dietary Guidelines for Americans recommend that you get around three-quarters of your daily calories from carbs.
As per the guidelines provided by the Food and Drug Administration (FDA), a 2,000-calorie diet should include a daily carbohydrate intake of 275 grams (g).
But since everyone has a different macronutrient ratio based on factors such as fitness level and underlying medical conditions, there is no one-size-fits-all approach.
For example, the more you train intensely, the more carbs you can consume as a key component of your recovery.
Your carb needs can also fluctuate during certain times of the year or at different points during your menstrual cycle.
No matter your daily carbohydrate requirements, it’s important to opt for healthy carbs from nutrient-rich sources such as potatoes, fruits, vegetables, and beans to provide your body with the right nutrients and regulate your hunger.
This doesn’t mean you can never eat carbs from refined sources like refined wheat pasta or sugar. If you have them every once in a while and keep your portions in check, they won’t harm your health or hinder your weight loss.
The Bottom Line
One of the most common misconceptions is that cutting carbs is key to weight loss.
While it’s essential to be mindful of your carbohydrate intake and prioritise complex, nourishing sources, you must understand that carbs are not the enemy of weight loss.
If used properly, carbs help you prevent muscle loss, improve performance, and replenish glycogen stores.
For more on how you can use carbs to achieve your weight loss goals and transform your physique, check out our one-on-one coaching program.
Sources:
Julie E. Holesh, Sanah Aslam; Andrew Martin – Physiology, Carbohydrates
Jennifer R. Pharr University of Nevada – Carbohydrate Consumption and Fatigue: A Review
Kanter, Mitch PhD – High-Quality Carbohydrates and Physical Performance
Scientific Advisory Committee on Nutrition (SACN) – Carbohydrates and Health
University of New Zealand – Carbohydrates in exercise study
Mac-Nutrition – An amazing study on intakes of carbohydrate, protein and fat