Myth: “Carbohydrates are the main cause of excess weight”

25.12.2024

Today, carbohydrates have become almost the most demonized element of the diet. Many diets suggest drastically limiting or even completely excluding them, claiming that they are the main cause of excess weight. However, this approach is often based on myths and misconceptions. Carbohydrates are by no means the enemy of our figure, and excluding them from the diet can lead to undesirable health consequences. Let’s look into why carbohydrates are important, which ones should be included in the diet, and which are better to minimize.

What are carbohydrates and why do we need them?

Carbohydrates are one of the three major macronutrients, along with proteins and fats, and the main source of energy for our bodies. When we consume carbohydrates, they break down into glucose, which provides energy to the brain, muscles, and other organs. Without enough carbohydrates, the body starts searching for alternative energy sources, which can negatively affect metabolism and overall health.

Carbohydrates play an important role in our daily lives:

• They sustain energy for physical and mental activity.
• They contribute to the normal functioning of the brain and nervous system.
• They participate in regulating blood sugar levels.
• They aid digestion thanks to the fiber found in some foods.

Thus, carbohydrates are not only beneficial, but also necessary for our bodies.

Why is the myth about the "harm of carbohydrates" so popular?

The idea that carbohydrates are the main culprits in weight gain largely came about due to confusion between different types of carbohydrates. Most often, people associate carbohydrates with simple and processed foods—sweets, white bread, fast food, pastries. Indeed, such foods, rich in "empty calories," can lead to weight gain, but not all carbohydrates are created equal.

It is important to understand that the type of carbohydrate makes all the difference. Simple carbohydrates and complex carbohydrates affect the body in different ways.

Simple and complex carbohydrates: what's the difference?

Simple carbohydrates

Simple carbohydrates consist of one or two sugar molecules that are quickly absorbed by the body. Such carbohydrates cause a sharp spike in blood sugar, often followed by an energy crash and increased feelings of hunger.

Examples of foods with simple carbohydrates:

• Sugar (including white and brown sugar)
• Confectionery (cakes, candies, cookies)
• Sweet drinks (sodas, packaged juices)
• White flour and products made from it (bread, pasta, baked goods)

The problem with simple carbohydrates is their low nutritional value. They are often high in calories but provide the body with almost no vitamins, minerals, or fiber.

Complex carbohydrates

Complex carbohydrates consist of long chains of sugar molecules, which are broken down slowly, providing a steady supply of energy without blood sugar spikes. Foods containing complex carbohydrates are often rich in fiber, vitamins, and minerals.

Examples of foods with complex carbohydrates:

• Whole grains (oatmeal, buckwheat, quinoa, pearl barley)
• Whole grain bread and pasta
• Vegetables (potatoes, carrots, broccoli)
• Legumes (lentils, beans, chickpeas)
• Fruits and berries (especially with peel)
• Nuts and seeds

Complex carbohydrates are beneficial for maintaining energy metabolism, digestion, and appetite control thanks to their fiber content, which provides a lasting feeling of fullness.

So what causes weight gain?

A person’s weight depends mainly on the calorie balance: if you consume more energy than you expend, you gain weight, regardless of whether your diet consists of carbohydrates, proteins, or fats.

However, simple carbohydrates can really be problematic because:

• They are absorbed quickly, causing hunger soon after and leading to overeating.
• They are often found in processed, high-calorie foods.
• Consuming large amounts of sugar can promote fat accumulation, especially visceral fat (around internal organs).

Complex carbohydrates (whole foods) are less likely to cause excess weight, as they are digested more slowly, do not cause significant increases in blood sugar, and provide the body with beneficial nutrients.

Benefits of complex carbohydrates

1. Long-lasting satiety: thanks to fiber, these foods are digested more slowly, preventing sharp fluctuations in sugar levels.
2. Nutritional properties: they are rich in B vitamins, magnesium, iron, antioxidants, and other useful substances.
3. Supports digestive health: fiber helps maintain gut motility and a healthy microbiome.
4. Reduced disease risk: regular consumption of complex carbohydrates is associated with a lower risk of cardiovascular disease, type 2 diabetes, and other chronic conditions.

How to properly include carbohydrates in your diet?

To get the benefits of carbohydrates, follow these simple recommendations:

1. Prioritize complex carbohydrates: include whole grains, vegetables, fruits, and legumes in your diet.
2. Limit simple carbohydrates: minimize the consumption of sugar, sweet pastries, and processed foods.
3. Control portion sizes: even complex carbohydrates should be consumed in moderation. For example, one serving of grains is about 1/2–1 cup of cooked cereal.
4. Combine carbohydrates with protein and fat: this will slow the absorption of food and provide a steady supply of energy. For example, try whole-grain toast with avocado and egg.
5. Do not completely exclude carbohydrates: their sharp restriction can lead to weakness, worsening mood, and health problems.

Example of a balanced diet with carbohydrates

• Breakfast: Oatmeal with berries and nuts, a cup of green tea.
• Lunch: Buckwheat porridge, baked chicken, vegetable salad.
• Snack: An apple or pear with a handful of almonds.
• Dinner: Quinoa with vegetables, a slice of baked salmon.

Carbohydrates are not enemies of our health and figure, but a vital element of a complete diet. Problems with excess weight are not caused by carbohydrates themselves, but by their quality and quantity in the diet. Complex carbohydrates from whole foods promote satiety, support good digestion, and supply the body with energy. Simple carbohydrates in the form of sugar and processed foods should be minimized. Balance is the key to health, wellbeing, and achieving your goals.