Are Carbs bad for you? I investigate the claim that all carbohydrates are bad for you and uncover the truth of the matter.
Myth: Carbs are bad for you.
The Truth: There’s no question that loading up on sugary treats and refined-carbohydrate-rich foods, such as white bread, pasta and pastries, can raise your risk of developing health problems like heart disease and diabetes. What I’m talking about is the claim that ALL carbs care bad for you (read more in my post about slow carbs).
This is simply not true. If you cut out all carbohydrate foods, especially high-fiber nutrient dense carbs, such as whole grains, beans, fruits and vegetables, you’re missing out on your body’s main source of energy as well as important nutrients and fiber.
Low Carb Diets
I’m not going to get into detail on every low-carb diet known to man. What I will say, is that most low-carb diets out there help you lose weight because they are also calorie restricted. No matter what types of food are eaten, if you decrease your caloric intake you will lose weight. Additionally, for many people, a low-carb diet may prove difficult to stick with long-term.
For some, like those with diabetes, a lower carb diet might be a better choice due to insulin sensitivity and other factors, but carbs are still needed as part of a healthy diet. To find out what diet might fit you and your lifestyle best, consult a registered dietitian nutritionist.
It’s Not Carbs, but Gluten that’s the Real Enemy, Right?
Most recently, bread, or wheat, in particular has received a bad rap since it also contains gluten. Despite reports claiming that any amount of gluten is cause-all for man’s every ailment, the evidence less convincing. Small amounts are most likely to affect those with intestinal disorders, but in others the dose-response relationship for effects isn’t well proven. Furthermore, some researchers have found that those on a gluten-free diet actually gain weight, rather than lose weight.
While gluten gets all the attention, other compounds may be as or more important for people without celiac disease who suspect they may have gluten sensitivity. For example, researchers have found for some who suspected they had non-celiac gluten sensitivity, that gluten was’t necessarily to blame and the symptoms of irritable bowel syndrome (IBS) were triggered by other compounds in food. They suggested that compounds found in the category of FODMAPs (which are present in a variety of plant foods) may be the greater issue.
If you suspect you suffer from IBS, celiac disease, or non-celiac gluten sensitivity, please get tested by your healthcare provider to obtain a correct diagnosis and work with your healthcare team to determine the most appropriate treatment.
Myth Monday: Are Carbs Bad For You? Find out here: Share on X
The Bottom Line
Carbohydrates have been defamed and hated on long enough. As long as you don’t overindulge, starches are not inherently harmful. While some people may be sensitive to wheat, the gluten alone may not be to blame, and other foods may also be the source of the problem (see sources below for the FODMAP diet). I try not to label foods as “good” or “bad”, but there are some that are better than others. Be mindful of the foods you choose and eat those which are refined and highly processed in moderation. Eating a doughnut on National Doughnut Day isn’t going to ruin your entire diet or jeopardize your well-being – it’s if you ate a doughnut and other sweets and treats regularly instead of on occasion that can be detrimental to your health.
Easy Swaps for More Nutrient Dense Carbs:
- Eat oatmeal for breakfast instead of a sugary cereal.
- Opt for brown rice over white rice.
- Choose a 100% whole grain English muffin instead of a white English muffin.
- Try whole wheat tortillas instead of white tortillas.
- Eat an apple (with skin on) and skip the glass of apple juice.
- If you’re craving a snack, choose air-popped popcorn over potato chips.
Sources:
Severely Restricted Diets in the Absence of Medical Necessity: The Unintended Consequences
Gluten-Free Diet: Imprudent Dietary Advice for the General Population?
Weight Gain and the Gluten Free Diet
American Diabetes Association: Types of Carbohydrates
Stanford Healthcare: Low FODMAP diet
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