When it comes to weight loss, carbs are often labelled as the ultimate culprit. The idea that “carbs make you gain weight” has been widely circulated, gaining traction in various diet and fitness trends like low-carb and ketogenic diets. But let’s take a step back and unpack why this belief is one of the biggest myths in weight loss, how it gained popularity, and why carbs are not the villain they’re made out to be.
Understanding Carbs: The Basics
Carbohydrates, or “carbs,” are one of the three main macronutrients our bodies use, alongside fats and proteins. Carbs provide quick, efficient energy and are broken down into glucose, which is then used by cells throughout the body. Carbs come in various forms, mainly categorised into:
- Simple Carbohydrates – Quickly digested and provide immediate energy (e.g., sugar, syrups).
- Complex Carbohydrates – Take longer to digest, releasing energy steadily over time (e.g., whole grains, legumes, vegetables).
The human body relies on carbs as a primary energy source, especially during intense physical activity and mental tasks. They are essential for maintaining a balanced and healthy diet, contrary to the common fear that they inherently lead to weight gain.
How Did the “Carbs Make You Gain Weight” Myth Start?
The myth that carbs are the leading cause of weight gain is rooted in the popularity of low-carb diets that began in the 1970s and resurged in recent years. Low-carb diets, like Atkins and ketogenic diets, emphasise reducing or eliminating carbs to prompt the body to use fat as an energy source instead. Many who adopt these diets see weight loss, primarily due to:
- Caloric Deficit: By cutting out a major food group, overall caloric intake is often reduced, leading to weight loss.
- Water Loss: Carbohydrates are stored in the body with water. When we cut carbs, we often lose a significant amount of water weight, which can appear as quick results on the scale.
Unfortunately, this water weight loss has often been misinterpreted as fat loss, leading people to mistakenly assume that carbs are fattening. It’s essential to distinguish between losing water weight and actual fat loss.
The Science Behind Carbs and Weight Gain
Weight gain occurs when we consume more calories than we expend, regardless of whether those calories come from carbs, proteins, or fats. When you eat an excess of any macronutrient—carbs included—your body will store it as fat. Therefore, it’s not carbs specifically that cause weight gain, but rather a caloric surplus.
In fact, carbs can support weight loss when eaten as part of a balanced diet:
- Satiety: High-fibre carbs (like whole grains, fruits, and vegetables) can keep you feeling full longer, which can help reduce overeating.
- Regulation of Energy Levels: Carbs provide a steady energy source that fuels physical activity, including exercise that can assist with weight loss.
- Metabolic Health: Studies show that fibre-rich, complex carbohydrates help maintain stable blood sugar levels and support healthy gut bacteria, both of which contribute to metabolic health.
The Role of Carbs in Sustainable Weight Loss
Diets that are overly restrictive, especially with entire food groups like carbs, are challenging to maintain. When people cut out carbs entirely, they often experience cravings and may eventually binge on high-calorie foods, leading to the well-known “yo-yo dieting” effect. This cycle of restriction and indulgence is unsustainable and can result in even more weight gain in the long term.
Instead, focusing on a balanced diet that includes appropriate portions of carbs can promote sustainable weight loss. Choosing complex carbs over simple carbs, being mindful of portion sizes, and incorporating regular exercise are much more effective and realistic ways to achieve and maintain a healthy weight.
So, Are All Carbs Created Equal?
Not all carbs are equal in terms of nutritional value. Refined carbs, like white bread and sugary snacks, are more likely to lead to quick spikes and drops in blood sugar, often causing feelings of hunger soon after eating. These should be limited, not because they are carbs, but because they lack the nutrients found in whole, complex carbs.
Opting for complex carbs, such as whole grains, vegetables, and legumes, ensures you are consuming carbs that provide lasting energy, fibre, and essential nutrients. These types of carbs support overall health and can be a valuable part of a weight loss plan.
Breaking Free from the Carb Myth
The “carbs make you gain weight” myth persists because it provides a simple explanation for a complex process. However, demonising carbs ignores the larger picture of a balanced diet and active lifestyle. Weight loss is not about eliminating specific foods but understanding portion control, caloric intake, and maintaining a healthy balance of macronutrients.
If you’re struggling with weight loss and wondering if carbs are the issue, consider focusing on overall diet quality, rather than vilifying a single food group. A healthy weight loss approach incorporates a variety of foods, including carbs, proteins, and fats, to provide the body with what it needs to function optimally.
Final Thoughts
The path to weight loss and health doesn’t need to mean cutting out carbs. With the right balance, carbs can fuel workouts, provide essential nutrients, and help maintain an enjoyable and sustainable diet. Instead of focusing on what you “can’t” eat, try shifting your mindset to view food as a source of nourishment, energy, and enjoyment. When you take a balanced approach to carbs, you’re setting yourself up for long-term health success—without the unnecessary fear of weight gain.