Though often neglected in trendy diets, carbohydrates are one of the primary food groups important to a healthy diet. Carbs have been demonized by countless celebrities and trainers worldwide, but the truth is something else.
Let’s break some bread and deconstruct the myths based on carbs:
All Grains Are Bad.
Trendy diets may attempt to pin everything from fat gain to brain fog on grains, but research shows this food group definitely should not be blamed for all of society’s issues. One study shows that people who consumed a low-carb diet were at a higher risk of premature death from ailments. Just like the rest of the food groups, carbs should play an equal role in an overall healthy diet. The key is to stock up on unrefined whole grains such as quinoa and oats because these will give you more nutritional bang for your buck compared to refined grains and sugar.
High Carb Diets Are The Culprit For Weight Gain.
Most people are quick to point their fingers at carbs if there is a gain in their weight, but in fact, the opposite can be true. Almost everyone will maintain a healthy weight while eating plenty of carbs and not just ultra-endurance athletes. An investigation showed that higher intakes of carbs, specifically those containing more fibre, when consumed as part of a calorie-controlled diet played a significant role in weight loss success among people at risk for diabetes. Whether you’re following a high-carb or low-carb diet, what matters is that your overall diet contains mostly high-quality foods in appropriate portions.
All Sugars Are Different.
Honey, Nutella or table sugar they’re all very similar from a health perspective. A study in The Journal of Nutrition found that when people ate the same amount of honey, sucrose (i.e. white sugar) or corn syrup every day for two weeks, they experienced the same metabolic changes. Though natural sweeteners like stevia and maple syrup may contain higher amounts of certain nutrients and antioxidants, it’s hard enough to outweigh the concerns of overeating them.
Fruits From Sugar Are Bad.
Criticism of sugar is so streamlined that the naturally occurring sugar in foods such as fruit and milk has also come under fire. But comparing the sugar in the fruit to the sugar in candy is futile. The sugar in fruit is bundled with nutrients, fiber, and antioxidants, which you don’t get when consuming sugar from highly processed foods.
Carbs Should Be Avoided At Night.
All carbs are processed by your body the same way irrespective of what the clock says. There is zero evidence or basis to support that eating carbs at night will promote unwanted weight gain. Be sure to choose whole grains and whole-grain options whenever possible.