Do Carbs Really Make You Fat? Debunking the Myth and Embracing Healthy Carbohydrates

I’ve heard it countless times from clients, friends, and even passersby: “Carbs make you fat.” This statement has been ingrained in many people’s minds, but is it actually true? If you’ve been on the receiving end of this misconception, prepare for some revelations today. Like a magician revealing the secrets behind the trick, I will guide you through the layers of untruths and bring you to a place of understanding and newfound respect for carbohydrates.

The Origins of the Carbohydrate Myth

To understand where this myth originated, we need to look back at the 1970s. During this period, the U.S. government pushed for consumers to buy subsidized foods, leading to increased purchases of cheaper products made from corn, soybeans, wheat, sorghum, and rice. These ingredients formed the basis of many high-salt processed foods, calorie-dense juices, and sodas sweetened with high-fructose corn syrup. Consequently, the consumption of these foods contributed to rising rates of type 2 diabetes, obesity, and cardiovascular disease.

At the same time, the new food-based dietary guidelines were published, and the infamous food pyramid was introduced. The pyramid suggested that carbohydrates should be the foundation of a healthy diet. Although the guidelines recommended complex and unrefined carbohydrates, many people interpreted this as a green light to consume more refined carbs, which were cheaper and more accessible.

The Difference Between Refined and Complex Carbohydrates

The food pyramid correctly placed carbohydrates as a key food group. However, it’s crucial to distinguish between refined and complex carbohydrates. Complex carbohydrates are closer to their natural form and include vegetables, fruits, potatoes, sweet potatoes, brown or wild rice, quinoa, rolled oats, and beans. These foods provide numerous health benefits.

In contrast, refined carbohydrates like white bread, pizza bases, rolls, pastries, and sweetened breakfast cereals are less satiating and often contain higher fat components. This combination of refined carbs with higher saturated fats and trans fatty acids poses significant health risks. When consumed frequently and in large portions, the body stores the energy from both sugars and fats for future use, leading to weight gain.

The Role of Carbohydrates in a Balanced Diet

Clients often question the inclusion of carbohydrates in their meal plans, especially at dinner. The idea of eating carbs at night is met with disbelief and fear: “Will eating carbs at night make me fat?” The short answer is no. When incorporated correctly, healthy carbohydrate choices can be part of a balanced and effective diet plan.

One reason for including complex carbohydrates is their impact on serotonin production. Serotonin, a hormone that contributes to feelings of well-being and happiness, is produced when we consume unrefined carbohydrates. This is due to the positive effect that intrinsic fiber and carbohydrates have on the gut microbiome. In a previous blog about gut health and mood, I discussed how 95% of 5-HTP, the precursor to serotonin, is produced by the gut’s endothelial cells. A diet low in fiber and complex carbohydrates reduces the substrates needed by the gut microbiome, leading to decreased mood.

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Research Supporting Carbohydrate Consumption

Several studies support the inclusion of complex carbohydrates in the diet:

1. ‍Mental Health: Research has shown that low-carb diets can increase mental health concerns such as depression, anxiety, and anger.‍
2. Weight Loss: Studies following women over two years found that those who included complex carbohydrates lost weight due to the increased fiber content and higher satiety levels.‍
3. Heart Health: Carbohydrates high in soluble fiber can improve heart health and balance blood sugar levels, lowering the incidence of diabetes and reducing LDL cholesterol, which is harmful in terms of heart disease.‍
4. Abdominal Fat: Research in the Journal of Nutrition found that adults who ate three servings of whole grains daily had lower abdominal fat compared to those who consumed only a quarter serving daily.‍
5. Cognitive Function: Glucose, the primary fuel for the brain, is derived from ingested carbohydrates or gluconeogenesis. Very low-carb diets have been associated with poorer memory. While the body can use ketones for energy in the absence of glucose, the brain and central nervous system function optimally with glucose.

Practical Tips for Including Healthy Carbs

To construct a healthy and balanced eating pattern, replace refined choices with complex carbohydrates. Here are some practical substitutions:

• ‍Instead of French fries, try homemade potato chips in an air-fryer.
• Instead of white rice, try wild or brown rice.
• Instead of white bread, try whole grain, rye, or seeded bread.
• Instead of sugary breakfast cereals, try oatmeal.
• Instead of fruit juice concentrate, eat the real fruit.

Transitioning to a diet of more wholesome and complex choices can take time. The key is to make small, consistent changes. Start by improving one meal per week and build on that. This gradual approach is more effective than an all-or-nothing mindset and leads to long-lasting habits.

The Benefits of Complex Carbohydrates

A balanced intake of complex carbohydrates can help you reach your health and wellness goals without feeling limited or deprived. This approach ensures you feel satisfied with your meals, benefiting your mood, gut health, and brain function. You are less likely to experience irritability, anxiety, and depression related to poor diet choices. Choosing better carbohydrates also improves your gut microbiome, boosting immunity and decreasing inflammation.

When the gut microbiome is well-fed, it boosts metabolism and decreases insulin resistance, which is a major factor in weight gain and type 2 diabetes.

Final Thoughts

A simple rule to remember if a carbohydrate is less refined: if it looks like it just came out of the ground or was picked off a tree, it’s a winner! Try including more of these types of carbohydrates in your daily diet and observe the improvements in your mood and energy levels. This advice complements other holistic fundamentals and is an excellent starting point.

Consider the “Carbs make you fat” myth busted! For personalized meal plans and more information on implementing these principles, contact me at justine@justinefriedman.com.

Disclaimer: Eating copious amounts of any food, even healthier choices, is not advised. Health and well-being come from a balanced intake of various food groups, listening to your body’s hunger and satiety signals, and avoiding eating in response to situational triggers or emotions. For guidance on processing these moments better, seek assistance from a professional.

By understanding and implementing these principles, you can create a balanced and enjoyable diet that supports overall health and well-being. Carbohydrates, when chosen wisely, are an essential part of this journey.