What Are Common Myths About Carbohydrates?
Nutritionist Tips
What Are Common Myths About Carbohydrates?
Ever wonder why carbohydrates get such a bad rap? In this enlightening Q&A, an Accredited Dietitian and a Registered Dietitian Nutritionist share their expert opinions to dispel common myths. The discussion opens with the idea that quality matters more than quantity and wraps up with insights on how carbs fuel mental well-being. Discover a total of four powerful insights that can transform how you think about carbs.
- Quality Matters More Than Quantity
- Focus on Smart Carb Choices
- Reintroduce Balanced Complex Carbs
- Understand Carbs Fuel Mental Well-Being
Quality Matters More Than Quantity
A widespread myth about carbs is that they're the main reason people gain weight. This idea often makes people think they need to cut out carbs to lose weight. But this view is too simple and can be harmful. Carbs are a key nutrient that gives our bodies energy. The real secret to managing weight in a healthy way is eating a mix of foods that are rich in nutrients. This includes things like whole grains, fruits, and veggies.
When I work with clients, I tackle this story by stressing that quality matters more than quantity. I point out that all carbs aren't the same. Processed foods contain refined carbs, which can make you gain weight. On the other hand, complex carbs, like whole grains, give you long-lasting energy, fiber, and key nutrients. I tell my clients to add whole, unprocessed carbs to their meals. This helps them stay healthy without having to follow strict, hard-to-stick-to eating plans.
Focus on Smart Carb Choices
A myth I often encounter is that carbs are the enemy when trying to lose weight. I've seen people at Smaller U Weightloss shy away from them entirely, fearing weight gain, but that's not the right approach. Through my 27 years of experience, I've witnessed the transformative power of meals rich in healthy carbs, like quinoa and sweet potatoes, for sustained energy.
In fact, during a unique case with a client who was an avid runner, once we introduced complex carbs into her diet, her endurance improved significantly, and she shed pounds more consistently. These carbs, unlike their refined counterparts, provide the necessary fuel for your body without the sugar spikes and crashes, which are essential for maintaining metabolic health.
I encourage clients to focus on smart carb choices, just as we emphasize the importance of healthy fats. By understanding the different roles each type of carb plays, clients find it easier to integrate them into a balanced diet that supports weight loss and overall well-being. We tailor meal plans to ensure they include the right amount without compromising goals.
Reintroduce Balanced Complex Carbs
One common myth I often encounter is that carbohydrates are inherently bad and should be avoided to maintain a healthy lifestyle or lose weight. Many clients come in with the idea that cutting out carbs entirely will help them achieve their fitness goals faster, but this is a huge oversimplification. Carbohydrates are actually essential for providing the body with energy, particularly for those who are active or recovering from injury. What matters most is the type of carbohydrates consumed. Complex carbohydrates, like whole grains, fruits, and vegetables, provide sustained energy and are rich in nutrients, while simple carbs, like sugars and processed foods, can lead to energy crashes and weight gain, if overconsumed.
For instance, I had a client who was a recreational runner dealing with recurring muscle fatigue and poor performance during her training. After a thorough assessment of her diet and physical routine, I discovered she was significantly restricting her carbohydrate intake due to the belief it would help her lose weight and improve her endurance. Using my background in both physiotherapy and nutrition, I explained the science behind how her muscles needed glycogen from carbohydrates to function optimally. We worked together to reintroduce balanced portions of complex carbs into her diet, and within weeks, her performance improved, her recovery times shortened, and she no longer felt fatigued after training. This example highlights how my 30 years of experience and a deep understanding of the body's biomechanics allow me to offer practical, science-based solutions that genuinely improve my clients' well-being.
Understand Carbs Fuel Mental Well-Being
Nearly all clients come to me thinking, "Carbs will make me fat." As a dietitian working with clients with disordered eating, there's typically more to this than the fear of weight gain, so it's not typically a quick fix, so to speak.
When the time is right, we talk about mental well-being and the energy needed to get through the day or an intense meeting or class. I help them to understand that carbohydrates such as brown rice, sweet potatoes, oats, and a variety of veggies will offer the carbohydrates necessary to fuel the brain and the energy needed to power through the day.
We may also talk about the energy from these foods being utilized today and the nutrients being used to replenish the body for what's ahead tomorrow.
Keeping it simple and continuing to understand where these fears and food myths originate are my best ways to address these situations.
