Carbs Debunked

I’m back. Its been a long few weeks, and if you are still here, thank you!

Now back to today’s topic: Carbs 🍞

Since at least I was in high school in the 2000’s there was the Adkins (no carb diet), then there was keto, and now we are in the Carnivore era…which all the same product packaged in a different way. The message with all of these is that carbs are to be avoided at all costs. But are these claims as solid as they appear?

Contrary to popular belief, carbs are not the enemy. In fact, they play a vital role in fueling our bodies and supporting various physiological functions. The key lies in distinguishing between different types of carbs and making informed choices. One prevalent myth is that consuming carbs leads to weight gain. However, it's not the carbs themselves but rather the overconsumption or imbalance of calories that can contribute to excess weight. Another misconception is that all carbs are created equal. In reality, there are complex carbohydrates found in wholesome foods like whole grains, fruits, and vegetables, which provide sustained energy and essential nutrients. On the other hand, simple carbohydrates, such as sugary treats and refined grains, offer little nutritional value and can lead to blood sugar spikes and crashes.

Myth #1: Carbohydrates Make You Fat

While excessive carbohydrate consumption can contribute to obesity, similar to fat intake, it does not directly cause obesity. Carbohydrates themselves are not stored as fat; they must undergo conversion processes first. Typically, carbohydrates are stored in muscles, the liver, and the bloodstream, serving as primary fuel for the central nervous system. Although the body can convert carbohydrates into fat, it's not the primary mechanism, and it demands additional energy to complete this conversion.

For example, you could heat a house with your oven. While an oven is designed for cooking and can potentially heat a house, it's not the most efficient method, and it likely wastes energy compared to dedicated heating systems.

Consistently consuming more calories than required will inevitably lead to weight gain, regardless of the nutrient source. However, fats are more readily stored as body fat compared to carbohydrates (Horton et al., 1995).

Key Point: Carbohydrates do not directly cause obesity or hinder weight loss efforts. In fact, they can facilitate weight management by enhancing exercise performance and requiring extra energy for fat conversion.

Myth #2: Claim: There are Good Carbs and Bad Carbs

The distinction between "good" and "bad" carbohydrates is often tied to the extent of food processing. Generally, heavily processed foods are deemed less favorable for health. However, this notion succumbs to the naturalistic fallacy, assuming that unprocessed items are inherently superior to processed ones.

While there are indeed examples of heavily processed foods that fall into the "bad" category for health, similar instances can be found among natural foods. The terms "bad" and "good" are subjective and dependent on individual preferences and circumstances.

Context matters here. Consuming a sugary drink during an endurance activity to prevent performance decline may be deemed beneficial, whereas consuming a large portion of quinoa could lead to stomach discomfort and decreased performance. Contrary to common belief, in this context, one option fuels performance while the other may hinder it.

Refined grains are often criticized for their depleted nutritional content, although many products and companies fortify these foods to prevent nutrient deficiencies, particularly in individuals following a carbohydrate-rich diet. Once again, the circumstances surrounding the consumption of a specific food must be considered.

In general, it's better to prioritize the consumption of fruits, vegetables, and whole grains. However, there's no need to completely avoid sugary cereals, snacks, or desserts. Enjoy them in moderation, especially around periods of physical activity.

Key Point: Consuming "bad" carbohydrates doesn't directly impede weight loss; consistent overconsumption is the primary concern. In certain contexts, "bad" carbohydrates can even enhance performance and facilitate fat loss.

Myth #3: Carbs Are Like Crack

The assertion that carbohydrates, particularly sugar, can be addictive is often linked to their impact on neurochemical pathways, specifically involving dopamine. The World Health Organization defines addictive behavior as the repetitive engagement in rewarding activities that impair personal functions (World Health Organization, n.d.).

For example, gambling is commonly recognized as addictive, and in some instances, even exercise can elicit addictive tendencies. However, evaluating whether sugar consumption constitutes addictive behavior presents challenges due to the lack of clearly defined criteria, rendering the assessment somewhat ambiguous.

While it's conceivable that certain individuals may exhibit addictive-like behaviors towards sugar consumption, it's evident that few would risk their homes, lives, and well-being solely for the indulgence of a glazed donut, unlike the extreme risks associated with gambling addiction. Although both activities may activate similar reward pathways, it does not necessarily equate to a clear-cut addiction.

Moreover, it's worth noting that many foods perceived as addictive due to their sugar content also contain significant amounts of fat. Even for those who consider themselves addicted to sugar, reducing the fat content in such foods may diminish their perceived addictiveness.

While there may be some validity to the notion of carbohydrate addiction based on our innate reward systems, it's improbable that the level of addiction rivals that of substance abuse or other reckless behaviors, making cessation comparatively more manageable.

Key Point: Carbohydrates themselves do not inherently cause overconsumption or hinder weight loss; it's the excessive intake that poses an issue. While strategies to curb excessive sugar consumption can be helpful, labeling it as an addiction may oversimplify the complex dynamics involved.

Myth #4: Carbohydrates Cause Inflammation

When considering the claim that carbohydrates induce inflammation, it's crucial to acknowledge the complexity of the data and the context in which it applies. For the majority of individuals, this concern is likely insignificant under appropriate circumstances. The immune system operates intricately, tasked not only with combating foreign pathogens but also with managing internal damage.

For example, exercise significantly triggers an increase in immune responses and inflammation. In this scenario, it's vital to assess the nature of inflammation and whether it poses a problem. Inflammation serves as a crucial aspect of the body's immune defense and isn't inherently detrimental. A temporary rise in inflammatory markers following carbohydrate consumption holds little significance when viewed in the context of short-term fluctuations. If transient spikes in inflammation were problematic, we would advise individuals to cease exercising immediately.

There is no substantial reason for alarm regarding inflammation stemming from carbohydrate intake. Many healthy individuals following vegan or vegetarian diets exhibit no notable inflammation issues.

Key Point: Inflammation is a natural response to stress within the body. Temporary alterations in inflammatory markers are unlikely to have significant effects on bodily function or health, including fat loss.

The Benefits of Carbohydrates:

Numerous misconceptions surround the role of carbohydrates, particularly regarding their impact on body fat reduction. Often, discussions fail to provide a balanced perspective on the various benefits they offer to overall health.

Carbohydrates are rich sources of essential vitamins, minerals, and fiber found in fruits, vegetables, whole grains, and fortified snacks. Moreover, they enhance performance during training sessions, contributing to better long-term training outcomes and body composition goals. Carbohydrates facilitate glycogen replenishment in muscles, sustaining performance and fostering muscle growth over time.

Instead of fearing carbohydrates, it's crucial to appreciate their nutritional contributions and their positive effects on the body. Carbohydrates are an indispensable components of a well-rounded diet and when used in right context and amounts will have a positive impact in your overall health.

Weekly Mindset