The Unrightfully Wronged Macronutrient: Carbohydrate Myths
Not so long ago, fat was the most feared and villainized macronutrient. However, with the emergence of the Atkins and South Beach diet and more recently, the Paleo movement, carbohydrates became the ultimate enemy. But is all the fear mongering hype warranted?
Science and many well respected health professionals say “no.”
In fact, carbohydrates come from plants rich in vitamins, minerals, phytochemicals, antioxidants, and fiber. Furthermore, many studies suggest whole grains and other healthful carb sources are protective against Type II Diabetes and reduce risk of developing other chronic health conditions as well.
What’s more, the brain and red blood cells can only use glucose as fuel. Meaning, without sufficient carbohydrate intake, the body converts fat and/or protein into glucose via inefficient pathways.
Nonetheless, highly processed and refined carbohydrates like cakes, pastries, cookies, crackers, instant mashed potatoes, white breads and pastas, and basically anything packaged pose numerous health risks, spike blood sugar, and increase risk of chronic diseases.
Confusion surrounding carbs stem from these bad apple sources but their implications need not be projected onto carbs as a whole food group.
Finally, the many myths about carbs- their function, how they affect health, and which sources are nutritious- are mostly thanks to diet culture and media efforts. So without further ado, here are fifteen carbohydrate myths a dietitian is busting to elucidate this unrightfully wronged macronutrient.
15 Carbohydrate Myths Busted
All carbs are unhealthy for you. To reiterate, whole and pure plant sources of carbohydrate including fruits, vegetables, whole grains, bean, legumes, lentils, and various other grains aren’t inherently unhealthy and contribute to optimal health. Conversely, processed and refined sources and added sugars pose health risks and should be minimized, especially empty calorie, high sugary drinks like soda, fruit juices, and sweetened teas and lemonades.
Bread and pasta are the unhealthiest carbs. These foods are obvious sources of carbs, leading many to deem them worst of all. However, whole wheat minimally processed versions of both these foods can fit into an overall healthy eating pattern. Portion control is key, where one slice of bread and ½ cup of pasta is an appropriate serving size.
Carbs make you fat. No one food or even food group intrinsically makes you fat. Indeed, a variety of lifestyle factors including but also beyond diet contribute to poor health and obesity. However, research shows a clear correlation between added sugar/processed carbohydrates and increased triglycerides- the stored form of fat. Thus, the quality of carbs definitely matters. Focus on fibrous, colorful fruits and veggies as the majority of carb intake and it will be difficult to hold onto unnecessary fat.
All carbohydrates have sugar. This is actually not false, as carbs are synonymous with sugar. But just like mentioned right above, not all sugars are created equally. Sugar is an umbrella term for sucrose, glucose, and fructose found in plant products, lactose found in animal products and all synthetic derivatives like high fructose corn syrup, maltodextrin and molasses. While all types of sugar tout the same nutritional profile (calories, etc.), the other components in healthy carbs like fiber positively affect their digestion, absorption and utilization, and thus, need not be so villainized.
You’ll feel sluggish after eating carbs. If consuming carbs makes you feel tired and unmotivated, that’s simply an indicator of too big a portion size or an unbalanced meal. When you eat carbohydrates, the pancreas releases insulin to help shuttle it from the blood into cells. This mechanism is responsible for the infamous “sugar crash.” Avoid this crash by eating appropriate amounts of carbohydrate and balanced meals including lean protein and/or healthy fats to slow the digestion and absorption of carbs and minimize insulin surges.
Avoiding carbs helps your workout. Especially amongst the endurance sport community, there’s a misconception that cutting carbs improves performance over time. Yet, experimental and anecdotal research doesn’t support this notion, and also suggests that eating insufficient amounts leads to worsened practice performance. Thus, even if your body adapts to less carbohydrates, it most likely isn’t performing at optimum during training, which translates into race/competition performance.
Carbs are less important and nutritious than fat and protein. Each of the three macronutrients serves an important purpose within the body, deeming them all equally nutritious. Again, quality is important, but that extends to protein and fat too. There are healthy and unhealthy versions of all macronutrients, and focusing on consuming appropriate portions and percentages of each will set you up for most success. Generally, healthy ranges of carbs, protein, and fat are 40-60%, 15-30%, and 15-30%, respectively.
Low carb diets lead to the most weight loss. Research shows that there is little to no difference in weight loss after one year of following a low carb versus low fat diet. At first, following a low carb diet may lead to “more” weight loss, but only because carbs hold more water and much of the initial weight loss is indeed water loss. In reality, the best way to lose and maintain weight loss is through a variety of healthy lifestyle factors including eating a balanced, nutrient dense diet rather than omitting an entire food group.
It’s better to eat carbs in the morning. The only instance meal timing matters is before and after exercise. Other than that, it’s best to eat an appropriate serving of carbs with most meals and snacks to balance blood sugar and avoid big spikes or lags. Plus, some research shows that starting the day with quality protein and fat reduces cravings throughout the day and eating carbs but less protein at night contributes to better sleep.
Whole grain carbs make you bloated. Related to the weight loss point, carbs, and especially starchy carbs like grains retain more water. However, eating a small serving should not cause obvious bloating unless there is an underlying issue like an intolerance to gluten or fructose.
White potatoes are very bad for you. A favorite misconception to squash, white potatoes are simply a starchy root vegetable that also pack a hefty nutritional punch. And in fact, they are less starchy, meaning they have less carbohydrate than sweet potatoes. However, both versions of potatoes are nutritious and one of the best carbohydrate sources on the planet.
Eating fruit isn’t healthy. Thanks to irrational claims, fruit-phobia is a widely used term nowadays. While fruit is simple sugar, similar to the refined version, they also include ample other nutrients like fiber and antioxidants that outweigh the sugar content, especially when eaten alongside a protein or fat.
All simple carbs are bad. Usually, simple carbs do little more than temporarily spike blood sugar. However, before endurance events, eating simple carbs void of fiber is the best fuel. They digest quickly and are thus able to enter the muscle cells about to be hard at work quicker too. Fiber, protein, and especially fat are detrimental to aerobic activities if eaten within four hours of the endurance event.
Eating carbs gives you diabetes. Quite the contrary when there’s a focus on quality, whole food carbohydrates. Type II Diabetes is an endocrine disorder that develops over time as insulin is secreted more and more. Eventually, cells become resistant and glucose remains in the bloodstream. Eating balanced meals consisting of fiber, protein, and/or fat alongside quality carbs easily prevents this.
Vegetables don’t have carbs. Last but not least, this is the opposite of the truth. Vegetables are primarily carbohydrates. Some have about 1 gram of protein or fat and the rest is all carbohydrate. Of course, vegetables and fruits for that matter are quality carb options, full of fiber and other phytochemicals.
The Bottom Line
There’s a lot of misinformation about carbohydrates, largely thanks to skewed marketing ploys and diet culture dupes. However, not all carbs are created equal and while refined, processed and packaged carbs can harm health, whole food sources including bread, rice, and potatoes contribute healthful nutrients.
As important as the quality of the carb is portion control. Although overused, the phrase “everything in moderation” truly applies. Eating appropriate amounts of carbohydrates- usually ½ - 1 cup- doesn’t spike blood sugar or insulin and instead promotes sustained energy throughout the day.
Carbs don’t have to be the enemy and can still be enjoyed as part of a healthy diet with the correct knowledge and empowerment.
References
Dennett, Carrie. “Busting the Top 10 Carb Myths - Today's Dietitian Magazine.” Today's Dietitian, Apr. 2016, www.todaysdietitian.com/newarchives/0416p30.shtml.
By Michelle Tierney, Registered Dietitian
Evora Women’s Health
Learn more about Michelle’s practice at Evora Women’s Health
