Does carbs make you gain weight? The biggest myth is that eating carbs will make you gain extra fat. I am here to tell you that isn’t true, and it is the biggest myth in the health and wellness industry. Eating too many calories leads to weight gain, not a specific macronutrient. Carbohydrates are the body’s main energy source, and it helps controls blood glucose and insulin metabolism.
Some of the benefits of it is it helps to fuel the brain, supply energy for daily activities and exercise. Carbs are supposed to be your friend not your enemy. If you don’t get enough carbs in your system on a daily basis you are going to feel like a walking zombie with absolutely no energy.
Does carbs make you gain weight? iStock- photo credit: bit245
There was a 2022 review research study that found no difference in weight loss when people were overweight and obese. Both groups in the study followed a low carbohydrate diet and balanced carbohydrate diet.
If you don’t get enough carbs in your diet your body starts to break down muscle or fat for energy. Skipping on carbs can cause brain fog and make you extremely lethargic. All research studies show there is no specific macronutrient that is associated with an increase in belly fat.
Eating the right carbs can actually help you lose weight, and those carbs are fibrous carbs like fruits and vegetables. Fruits and vegetables are high in nutrients and low in calories. When you are eating carbohydrate fiber foods it helps to suppress your appetite and the result is weight loss. A 2019 research study has revealed that fiber can help promote weight loss.
Some helpful tips to incorporate carbs in a balanced diet are filling up half your plate with at least one fruit and one vegetable. And the other half of your plate will have some form of protein whether it be chicken, fish, turkey, eggs, beef, shrimp, tilapia, etc.
Carbohydrates and protein both contain 4 calories per gram. The portion size of what you eat is what will affect your weight gain as opposed to consuming an actual carb or protein. The main reason people gain weight is because they consume more calories than they burn.
A good goal is to aim for around 25 to 38 grams of fiber per day. And your added sugar intake shouldn’t exceed 10% of your daily calories. Another benefit of eating carb rich fiber foods like fruits and vegetables is the high antioxidant effects. And when you eat foods that have high antioxidant benefits it lowers the risk of lifestyle diseases such as diabetes, cardiovascular diseases, etc.
The Bottom Line is eating carbs doesn’t make you gain weight but consuming too many bad calories does. All studies reveal that there isn’t a specific macronutrient that is responsible for extra weight gain.
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References
- Naude CE, Brand A, Schoonees A, Nguyen KA, Chaplin M, Volmink J. Low-carbohydrate versus balanced-carbohydrate diets for reducing weight and cardiovascular risk. Cochrane Database Syst Rev. 2022 Jan 28;1(1):CD013334. doi: 10.1002/14651858.CD013334.pub2. PMID: 35088407; PMCID: PMC8795871.
- Yang Q, Lang X, Li W, Liang Y. The effects of low-fat, high-carbohydrate diets vs. low-carbohydrate, high-fat diets on weight, blood pressure, serum liquids and blood glucose: a systematic review and meta-analysis. Eur J Clin Nutr. 2022 Jan;76(1):16-27. doi: 10.1038/s41430-021-00927-0. Epub 2021 Jun 24. PMID: 34168293.
- Pagliai G, Dinu M, Madarena MP, Bonaccio M, Iacoviello L, Sofi F. Consumption of ultra-processed foods and health status: a systematic review and meta-analysis. Br J Nutr. 2021 Feb 14;125(3):308-318. doi: 10.1017/S0007114520002688. Epub 2020 Aug 14. PMID: 32792031; PMCID: PMC7844609.
- Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.
