Step aside, Atkins and Keto. We’re here to let you know you can stop making your “sandwiches” with bell peppers as bread and start reintegrating carbs into your life ─ they’re not all bad for you!
You will not gain weight by eating a variety of healthy carbohydrate choices. However, following an unhealthy diet and continuously consuming carb-rich and high sugar foods will cause you to gain weight.
It is no wonder that many people have been afraid to consume carbs for fear that eating this macronutrient will lead to obesity, diabetes, and other adverse health effects. In contrast, consuming moderate amounts of nutritious carbs such as starchy root vegetables, ancient grains, and legumes that contain fiber, vitamins, and minerals is likely to benefit your health, not harm it.
The cold hard facts about carbs
Several people have argued that the glycemic index is an indicator of the "unhealthiness" of foods. However, the available research shows that low-glycemic diets have only modest benefits for diabetics over higher-glycemic foods, whether or not those foods are high in sugar. As a result, eating a low-glycemic diet doesn't always help control your blood sugar.
It should also be noted that the carbohydrate-insulin model of obesity, which claims that obesity is caused by carbs and triggered by insulin, is unsupported by current research.
In fact, low-fat diets typically result in greater fat loss (by 16g per day on average) and greater energy expenditure (by 26 calories per day on average). The low-fat diet would have a fat-loss advantage, though it would be relatively small.
You may be able to eat healthier if you consume fewer carbohydrates; especially processed carbs. Cutting carbohydrates can make you feel and eat worse than you would otherwise, so consider other options if you cannot follow the diet. It doesn't matter if you replace fat with carbs or carbs with fat if you wish to lose weight, instead, you should aim to spend most days in a caloric deficit.
Focus on quality over quantity
The Mediterranean diet, which incorporates a well-balanced mix of fiber-rich carbohydrates from fruits and vegetables, healthy fats, and protein, has been associated with a reduced risk of obesity, diabetes, heart disease, and cancer.
Cakes, cookies, sweetened beverages, and white bread, which are rich in carbohydrates, should be avoided since they are associated with excessive weight gain and disease development. Clearly, food quality determines disease risk more than any other factor.
So, why is everyone so upset about carbohydrates?
Health professionals are mistrusted, the public is confused, and health-related decisions are made based on misinformation. People are now utilizing social media platforms such as Instagram and TikTok to obtain information from sources that are nowhere near qualified to provide nutritional or dietary advice.
It is no surprise, then, that many people have a warped notion of what constitutes a healthy diet, especially with nutrition science constantly evolving.
Biological realities may hinder you from developing a dietary pattern that meets your individual nutritional needs; however, eliminating certain myths about nutrition can help you feel more empowered about your nutrition choices.
A year-long clinical trial found that both low-fat and low-carb diets were equally effective in weight loss and improving metabolic health. Further, neither insulin production nor DNA testing could predict weight loss success. Therefore, dietary choices should be made based on your food preferences, health goals, and whether you can sustainably maintain this type of diet.
Carbohydrates are not inherently harmful as long as you don't overindulge.