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Do Carbohydrates Make You Fat?
Let’s debunk the myth with science.
MYTH:
“Carbohydrates are the enemy and make you gain weight.”
REALITY:
Carbohydrates are pure energy for your brain and muscles. The key is to focus on:
- Type: Choose whole grains (oats, quinoa, brown rice) instead of refined carbs (sugar, white bread) for sustained energy and better digestion.
- Quantity: Weight gain is caused by an excess of total calories, not just carbohydrates. Balance is crucial.
- Combination: Pair carbohydrates with proteins and healthy fats for better nutrient absorption and satiety (e.g., chickpeas + avocado).
KEY FACT:
According to the WHO, diets rich in fibre (complex carbohydrates) reduce the risk of obesity by 30% and support long-term metabolic health.
Common misconceptions about carbs:
- “Carbs cause bloating.” → Refined carbs may contribute, but fibre-rich carbs aid digestion and gut health.
- “Low-carb diets are the only way to lose weight.” → Sustainable weight loss depends on a balanced diet, not elimination.
- “Eating carbs at night makes you gain weight.” → Timing matters less than overall intake and activity levels.
Practical Action Today:
Swap 1 refined carbohydrate for a whole-grain alternative (e.g., white bread → rye bread, regular pasta → whole wheat pasta).
YOUR TURN
What other nutrition myths confuse you? Drop them below, and we’ll investigate!