Carbohydrates have often been misunderstood and criticized when it comes to women’s diets. There are many myths surrounding carbs that can create confusion and uncertainty. Join us as we debunk five common myths about carbs, providing evidence-based insights to help you make informed choices about your nutritional needs. Of course, having a Registered Dietitian work with you on a personalized meal strategy is the best option but these quick insights will help you in the meantime.
Myth 1: Carbs Cause Weight Gain
One of the most prevalent myths is that diets that have carbohydrates lead to weight gain. However, studies have shown that weight gain is not solely determined by how many carbohydrate you consume on a daily basis. It’s the overall balance between calorie intake and expenditure that influences weight management. Consuming excess calories, regardless of the macronutrient composition, can lead to weight gain. A carbs in your diet can be part of a healthy eating plan when paired with appropriate portion sizes and physical activity.
Myth 2: Carbs Should Be Avoided for Fat Loss
Another myth is that carbs should be completely avoided for fat loss. While reducing carb intake can be an effective strategy for some individuals, it’s not necessary or beneficial for everyone. Generally speaking, we recommend reducing carbs to be 45-65% of your intake. Studies that have been done on low-carb diets versus reducing calories with moderate carb intake show that over a period of 1 year, there is the same amount of weight loss for both approaches, although weight loss is often quicker at the beginning with low carb diets, much of it can be attributed to loss of water weight. Carbohydrates provide energy for physical activity and support essential bodily functions like brain function. A diet high in protein and low in carbs can results in our body tapping into a process called gluconeogenesis that makes carbs out of certain amino acids from our proteins. This can also result in muscle loss over time as our body tries to make glucose from our proteins versus using readily available carbs. The key is to focus on consuming complex carbohydrates, such as whole grains, fruits, and vegetables, which offer valuable nutrients and fiber. It’s the quality and quantity of carbs that matter, not completely eliminating. Besides, who wants to live in a world without bread?
Myth 3: Carbs Lead to Blood Sugar Spikes
There is a common misconception that all carbs cause blood sugar spikes. However, not all carbohydrates are created equal. Complex carbohydrates, like whole grains, legumes, and fibrous fruits, are digested more slowly, resulting in a gradual release of glucose into the bloodstream and better blood sugar control. This helps maintain stable blood sugar levels. Pairing carbs with protein and healthy fats further slows down digestion and promotes balanced blood sugar response.
Myth 4: Carbohydrates Negatively Impact Hormonal Health for those with PCOS and Insulin Resistance
Highly refined carb diets can disrupt hormonal balance in women, particularly those that are dealing with insulin resistance or PCOS. However, carbohydrates play a crucial role in supporting specific hormone health concerns. For example, Increases in carbs with lower fat intake can modestly increase IGF-1 and IGFBP-3 which play a role in maintaining levels of human growth hormone (HGH) which can be helpful for healthy body composition and bone health. It’s important to focus on consuming a variety of nutrient-dense carbs, along with sufficient protein and healthy fats, to support hormonal balance. Balancing carb intake with other macronutrients is key to maintaining optimal hormonal health.
Conclusion
The truth is that carbs can be part of a healthy and balanced eating plan when approached with knowledge and moderation. Weight gain is not solely determined by carbs, and eliminating them completely is unnecessary. Moderate carb diets
can be tailored to support fat loss, promote stable blood sugar levels, and contribute to hormonal health. Sustainability depends on individual needs and preferences.
Remember, always consult with a Registered Dietitian for personalized guidance and recommendations regarding your specific dietary needs. Embrace a balanced approach to nutrition, including high-quality carbohydrates as part of a diverse and nourishing diet.
References:
- Gibson AA, et al. (2015). Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obesity Reviews, 16(1): 64-76.
- McArdle MA, et al. (2019). Understanding the High-Fat Diet: Linking Metabolic Signatures and Pharmacology. Frontiers in Endocrinology, 10: 880.
- Turner-McGrievy GM, et al. (2017). Comparison of plant-based diets supplemented with carbohydrates or fat: a randomized controlled trial of overweight adults with type 2 diabetes. Nutrients, 9(4): 314.
- Salas-Salvadó J, et al. (2011). Effect of a Mediterranean Diet Supplemented With Nuts on Metabolic Syndrome Status. Archives of Internal Medicine, 168(22): 2449-2458.
- Gannon MC, et al. (2004). An increase in dietary protein improves the blood glucose response in persons with type 2 diabetes. The American Journal of Clinical Nutrition, 78(4): 734-741.
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