6 Myths About Carbs That Are Preventing You From Losing Weight
And why have they become the scapegoat for our muffin top? ” says Courtney Ferreira, RD, owner of Real Food Court nutrition consulting. So before you ban every carbohydrate from the menu — know the facts. Carbohydrates are a actually a macronutrient (along with protein and fat) and they play a very vital role to your overall health, productivity and yes, your weight-loss success.
“It’s really important for people to understand that the body’s preferred source of fuel for most everyday activity is carbohydrate. And your brain and red blood cells rely on carbohydrate almost exclusively for fuel,” says Susan Bowerman, MS, RD, CSSD, director of Worldwide Nutrition Education and Training at Herbalife Nutrition. The Dietary Guidelines for Americans recommend that 45 to 65 percent of the calories we eat come from carbs.
Since it makes up such a large chunk of our diet, it's worth it to school yourself on the myths that are misinforming how you consume this important nutrient. Yes, that plate of steamed veggies you ate for lunch contained carbs. ] to a slice of white bread, which does not offer much other than carbohydrates, is considered a carbohydrate,” says Pegah Jalali, MS, RD, CDN, an NYC-based pediatric dietitian.
Instead of saying, ‘I can't eat that,’ ask, what is a source of carbs that will provide me with more nutrition? She recommends that people move away from the obsession with banning all carbs and focus on the types of food they’re eating. “If you are eating mostly fruits and vegetables, then it is fine if your diet is high in carbohydrates,” says Jalali. Ferreira advises her clients to think about the different foods that contain carbohydrates on a spectrum.
On one side are the foods you can eat in unlimited quantities — nutrient-dense, fiber-rich and whole-food carb sources like green veggies and fruit. Towards the middle are nutrient-dense, but also carbohydrate-dense, foods such as white potatoes, that should be balanced out with those at the ‘eat as much as you can’ end, she says.
On the other end of the spectrum are foods like breads and pasta. And just because you’re choosing the higher-fiber, low-sugar options doesn’t mean you can eat them in unlimited qualities: portions matter. “Four cups of quinoa will make anyone gain weight. The quantity is the key strategy,” said Monica Auslander, MS, RDN, the founder of Essence Nutrition.
“For example, I'll eat steel cut oatmeal, but only 1/3 cup a day. I'll eat beans, but only 1/2 cup at a time. Plus, that glucose that our bodies gleans from digestible carb is needed for the functioning of multiple organs, including the brain. So that sugar in the blood stream isn’t just okay — it’s necessary.
The problem is when they are released all at once in high doses. “One thing that we must all remember is that carbohydrates are essential to fuel your brain, boost our energy and maintain our metabolism. The key is to eat the right kinds of food that contain carbohydrates,” says Meghan Daw, RD, LDN, from Fresh Thyme Farmers Market.
“These foods contain carbohydrates that are more complex, meaning they contain fiber and other nutrients that take time to digest and allow a slow release of sugar into the body. The Glycemic Index is a system that rank foods based on how much a certain portion increases blood sugar when compared to pure glucose.
You may have a baked potato for dinner, but there's a good chance it's accompanied by a piece of salmon and some veggies. The Glycemic Index can be a guide in determining which foods are the better choices, she adds. Those lower on the scale may be higher in fiber, which slows digestion.
But you need to use common sense to make the final judgement. It's a tool you can use, but it should be one tool out of many, as it doesn't take into account the other nutritional values of the food, she adds. At the end of the day, all carbs are not created equal. So blindly counting net carbs isn’t the best way to establish a healthy diet. But food labels in their current state can be tricky to decode.
“Reading labels will provide you with the quantity of carbohydrate that is in the food, but it doesn’t necessarily tell you about the quality,” says Bowerman. “For example, I have patients who don’t drink milk because of the carbohydrate content, but the carbohydrate in milk is not added, it’s simply the natural sugar (lactose).
For most packaged items, a high fiber count can be a good sign that a food is a healthy choice. However, Bowerman caveats that manufacturers can also add fiber to products afterwards, so you should check the ingredients list for a whole food source to ensure the fiber is naturally occurring. Luckily, deciphering the label is about to get a bit easier.
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