Debunking myths about carbohydrates and providing facts for a healthy diet. Dive in to learn more about ‘carbohydrates’!
Myths About Carbohydrates
1. Low-carb diets are the most effective approach to lose weight
Low-carb diets don’t work for long-term weight loss. A JAMA study found that there’s no difference in pounds lost after one year between people who followed a low-carb diet and people who followed a low-fat diet.
Sure, low-carb diets might help you lose weight faster at first. But that’s mostly because you’re losing water weight. It doesn’t mean you’ll lose more fat or keep the weight off in the long run.
According to registered dietitian Kelly Jones, low-carb diets are hard to stick to. That’s why they’re not a good long-term solution for weight loss.
Losing weight isn’t everything. It’s more important to improve your metabolic health, which includes things like blood pressure, blood sugar levels, waist size, and cholesterol. These are all risk factors for heart disease, diabetes, and some cancers.
Registered dietitian Hannah Magee says you can improve your metabolic health by eating a balanced diet, exercising regularly, getting enough sleep, managing stress, and taking care of your mental health.
These things can all help you improve your metabolic health, even if you don’t lose weight.
2. Carbohydrates cause Diabetes
Fibre is a good guy carb that helps keep our blood sugar in check. But here’s the kicker – most of us people in the U.S. aren’t getting enough fibre and are eating way too many of the bad carbs. You know, the ones in sweet sodas, candies, granola bars, cereals, and a bunch of pre-packaged meals. These bad boys get absorbed super fast, causing our blood sugar to shoot up. This can lead to overeating and weight gain, which are big no-nos when it comes to diabetes risk.
Load up on slow-digesting, high-fiber carbs like whole grains, fruits, and veggies. Don’t forget to add some healthy fats from foods like salmon, nuts, and olives. And of course, protein is a must. Here’s the deal – when you eat this way most of the time, it helps keep your blood sugar hormones in check. And guess what? That lowers your risk of health problems.
3. You crave carbs because you lack the willpower to avoid treats
You know, a lot of us feel bad when we crave certain foods. It’s like we’re doing something wrong and we end up blaming ourselves. But hey, did you know that when you’re craving carbs, it might just be your body’s way of saying it needs more serotonin? That’s a chemical in your brain that makes you feel good. So next time you’re craving that piece of bread, remember it might just be your body looking out for you!
When you eat carbs, your brain gets more of this stuff called tryptophan. This helps your brain make more serotonin, which is super important for controlling your mood, sleep, body temperature, and hunger. Now, the Cleveland Clinic says that if you don’t have enough serotonin, you might feel anxious or depressed, or have trouble with sleep and digestion. So, eating carbs might actually be a good thing for your brain!
So, eating carbs isn’t the only way to boost your serotonin levels. Getting some sun and exercise can do the trick too. But hey, if you’re craving a carb, go for it! Pick something that’s tasty and filling. And here’s a pro tip: pair it with some protein or fat. It’ll keep you full longer and give you more energy.
4. Low-carb diets are healthier
If your diet is heavy on meat and light on fruits, veggies, and whole grains, it might not be the best. Leslie says that we often eat too much meat, which can come with a lot of saturated fats. Now, that might be okay for some folks, but a diet high in saturated fats and low in fibre can lead to heart problems over time. So, it’s all about balance.
So, Leslie Bonci, a diet expert, says that if you skip good carbs, it’s bad news for your bones and guts. Plus, you might feel low on energy because our bodies love carbs for fuel. Now, there’s this study that says if you eat fewer carbs and more animal products, it could up your chances of dying from anything. So, in other words, balance is key!
Leslie’s advice is pretty straightforward. Instead of worrying about what you shouldn’t eat, why not focus on adding more good stuff to your plate? Start with fibre-rich fruits and veggies, toss in some healthy fats like avocados and olives, and don’t forget protein-packed foods like salmon and nut butter. Leslie believes that filling up on these nutritious foods first will naturally lead to eating fewer processed, sugary carbs.
5. Carbohydrates make you hungry quickly
Not all carbs are created equal! You see, carbs that are low in fibre break down super fast. So, after munching on some crackers or a bowl of white rice, you’ll probably be reaching for a snack pretty soon. But, here’s the thing – if you go for whole grains and unprocessed carbs, you’ll feel full for longer.
Now, get this – according to a study from the University of Copenhagen, plant-based proteins that are rich in carbs and fibre (like beans and peas) can actually make you feel more satisfied than meats like pork or veal. So, next time you’re feeling peckish, why not give them a try?
So, here’s the thing. If you mix up high-fibre carbs, fats, and proteins, you’ll feel super satisfied. Now, imagine this. You’re having a slice of whole-grain toast with an egg and some avocado. Or maybe you’re digging into Greek yoghurt topped with berries. Perhaps you’re crunching on high-fibre cereal with nuts. Or you’re twirling your fork in a pasta salad loaded with tuna, chickpeas, grape tomatoes, and vinaigrette. Sounds yummy, right?
Explore the relationship between Carbs and Eggs here