“Carbs” has become a dirty word in recent times, especially in the weight loss world, due in no small part to the popularity of low-carb fad diets.There’s a common misconception that “carbohydrates make you fat.” They don’t! Sure, if eaten in unnecessarily large quantities they could contribute to weight gain, but, then again, so could too much of any food. In fact – brace yourselves – carbohydrates are a necessary and healthy addition to your diet.
Should I cut out carbs?
Carbohydrates are one of three macronutrients found in food – the others being fat and protein. Hardly any foods contain only one nutrient and most are a combination of carbohydrates, fats and proteins in varying amounts. Carbohydrates are such a broad category and people need to know that not all carbs are the same and it is the type and quantity of carbohydrate in our diet that is important.
On a weekly basis, if not a daily basis, I am asked from people if they should cut out all carbs to lose weight. Hands down this is a terrible idea!. While we can most certainly survive without sugar, it would be quite difficult to eliminate carbs entirely from your diet. Carbohydrates are the body’s main source of energy. Glucose is the form of sugar that travels in your bloodstream to fuel the mitochondrial furnaces responsible for your brain power. Yes folks…your brain needs carbohydrates to do it’s job properly! In fact, you brain needs more carbohydrates than any other part of your body to do it’s job properly! Glucose is the only fuel normally used by brain cells. Because neurons cannot store glucose, they depend on the bloodstream to deliver a constant supply of this precious fuel. Healthy sources of carbs such as starchy foods, vegetables, fruits, nuts and dairy products are an important source of nutrients such as calcium, iron and B vitamins.
Cutting out carbohydrates and replacing those calories with fats and higher fat sources of protein could increase your intake of saturated fat, which can raise the amount of cholesterol in your blood – a risk factor for heart disease.
Where did the MYTH come from?
When you are low on glucose, the body breaks down stored fat to convert it into energy. This is generally where the idea/diet comes from to restrict or eliminate carbs…”so if I eliminate carbs then my body will break down my fat and I will lose fat!?!” Ummmm…probably not! Your brain is super smart and will not let go of it’s only fat/energy stores if you are not properly feeding those reserves. Have you ever seen a person at the gym who always uses the treadmill for hours and always looks the same? We all have! Your body will not eliminate your fat unless your brain says so and your brain will not starve itself. This process causes a buildup of ketones in the blood, resulting in ketosis. Ketosis as a result of a low carbohydrate diet can be accompanied by headaches, weakness, nausea, dehydration, dizziness, bloating, weight gain and irritability particularly in the short term. Your brain cells need two times more energy than the other cells in your body.
In closing, any food can be fattening if you overeat. It doesn’t seem to matter a whole lot whether your diet is high in fat or carbs, but how much you eat in total. In fact, gram for gram, carbohydrate contains fewer than half the calories of fat.(I discussed this caloric breakdown in last week’s post). Wholegrain varieties of starchy foods and potatoes and quinoa eaten with their skins on are good sources of fiber. Foods high in fiber add bulk to your meal and help your body feel full. Eating too many calories – whether they are carbs, protein or fat – will contribute to weight gain.
So please do not eliminate carbohydrates from you diet as a weight loss trick. In a perfect world you should be gaining as much lean muscle as possible so your body needs more carbs which in turn gives you less restrictions on your diet overall. That is a sustainable way to approach fitness!
Best of luck in your fitness journey!
Travis
