Myth Busting March: “You need to cut carbs to lose weight”
Over the years carbohydrates have come to be associated negatively with weight gain, we hear lots about no-carb diets or having to cut out carbs completely in order to lose weight… but are these facts or fiction? Let’s break it down!
The role of carbohydrates within our diet
Carbohydrates are one of our three key macronutrients alongside Fats and Protein, this means they are an essential part of our daily diet and that we need them for our bodies to function properly. Not only do carbohydrates provide energy and fuel for the body (and your brain), they also help with digestion and weight management.
If you were to cut carbohydrates completely then your body would have to turn to other sources to provide energy which could cause negative effects.
Where are carbs found?
People mistakenly think that carbohydrates are only found in foods such as pasta or rice. However, carbohydrates are found in many foods including fruits and vegetables, so you can see how it would be difficult to cut them out completely! Instead, we advise swapping your simple carbs to wholegrain ones, for example, using brown rice and wholegrain bread instead of white. These small changes can make a big difference and ensure that you don’t cut out a key macronutrient.
Why do we associate carbs with weight gain?
Because carbs are digested more rapidly, over consuming starchy carbs such as bread and pasta can lead to spikes in blood sugar which leads to overeating - causing you to gain weight. However, when consumed in moderate proportions, they should not lead to excessive weight gain. The primary reason for weight gain is consuming more calories than you burn, so over consuming on pasta, bread or similar carbohydrates could lead you to gain more weight.
What should we be doing to control the amount of carbs in our diet?
Whilst we do not recommend cutting carbs from your diet entirely, we do recommend focusing on whole grain products rather than simple carbs and reducing your intake if you are actively trying to lose weight - some examples include:
Swapping white bread, rice etc for brown & wholegrain
When you have pasta, decrease the carbs and increase the protein
Cut down on high fat carbohydrate based products such as cakes and crisps
Increase the protein in your diet to reduce cravings and leave you feeling fuller for longer
