Trying to lose weight? Or wish to maintain your hourglass figure? The immediate thing that you tend to think is 'stop carbs.' For too long, fingers have been pointed towards carbs, blaming it for extra weight and body fat.
However, repetitive research about the essence of carbohydrates shows that there are too many myths associated with this essential food ingredient. However, the Academy of Nutrition and Dietetics Journal suggests that some carbs found in whole grains and vegetables help keep your heart healthy and maintain an ideal weight. It is imperative to consult a dietitian and nutritionist to know the real facts about nutritional elements and bust myths that have been around for too long.
What are carbs?
Carbs and proteins, and vitamins are macronutrients that are a must for the body. The daily intake of carbs is necessary. Carbohydrates provide energy to the body, being the main source of energy. In fact, it is commonly known that carbs are the only nutrient that is meant for the brain.
Carbs are of three types - sugars are simple carbohydrates, starches are complex carbs, and fibers are a must for digestion.
Due to existing myths, people often shun carbs thinking that doing so will help them fit back into their dresses with ease. But, before abandoning carbs altogether, you are advised to consult with a reputed and top nutritionist online to demystify and remove the grudges against carbs.
Let’s discuss and debunk five common myths about carbohydrates
Myth 1: I am growing fat. My weight is increasing. Reason: Carbs
This is one of the commonest misconceptions about consuming carbohydrates. Giving up carbs is one of the first things people do when they realize their jeans are not fitting them anymore or their figure is bulging out at all the wrong places.
But did you know that by casting carbs aside, you are compelling your body to crave foods that contain higher amounts of sugar? The basic source of energy for the brain is carbohydrates. It helps the brain keep kicking and your body all active and energetic. The complex structure of carbs ensures slow glucose release that helps maintain the body's energy levels at the optimum. But, when you starve the brain of this energy source, it will stimulate your body to find food that is full of harmful sugar.
Remember carbohydrates are as essential as proteins, healthy fats, vitamins, and minerals. Many people feel that proteins are more important than carbs. It is a big myth, though. Various research in this field shows that carbs and proteins work synchronously to help the body process sugar. Since it feeds the brain energy, staying off carbs is not advisable. So, what is the solution?
The recourse is to moderate and not give up carbs completely. Avoid food that is calorie-dense or too high on starch like potatoes and pasta because the excess calories add fat to the body, not carbs. The right diet should contain between 225 and 325 grams of carbs every day.
Myth # 2: Carbs and fibers do not go hand-in-hand
Did you know that the main source of fibers is carbs? What is fiber? It is another type of carb - a complex non-digestible carb. As most of us know, Fibers are immensely important for the digestive system. It helps avoid issues like constipation, lowers blood sugar, strengthens the immune system and cholesterol levels. Thus, your diet should contain fibers to ensure that your heart is healthy and you do not get diseases like diabetes. There are scientific studies that prove that dietary fibers found in whole grains, fruits, veggies, and legumes are a form of carbs and are required to help the person maintain their weight and gut health.
Fibers are complex carbs that keep the body healthy, ensuring that there is no spike in the insulin levels in the body that are caused by the intake of simple carbs.
Myth # 3: Carbs are of one type
This is a big myth about carbohydrates. There are two carbs types - simple and complex. While simple carbs can lead to increased sugar levels in the body, complex carbs found in whole grains, oats, beans, legumes, veggies, and fruits keep the body healthy and sound. As mentioned in Myth 1, if you starve your body of carbs, the brain will automatically crave simple carbs, and you will reach out to fatty foods, the intake of which can lead to excess calories resulting in weight gain.
A top nutritionist online will advise you to choose complex carbs over simple ones found in refined flour, white sugar, syrups, jams, jellies, fruit juices, etc.
Myth # 4: Carbs & gluten are synchronous
Definitely not. It is a misconception because gluten is primarily a protein type. It is found in wheat and flour products mostly. Gluten is also present in salad dressings, sauces, etc. If you are gluten-sensitive or suffering from celiac disease, you should avoid gluten. However, it does not mean that you should avoid carbs altogether. Choose fiber-rich food and opt for gluten-free grains. If your system is okay with gluten, it is important not to switch to a carb-free diet.
Myth # 5: Carbs make you feel inactive
If this were the case, athletes would never include carbs in their diet. Remember, the main use of carbohydrates. They provide immediate energy. So, you cannot work out or carry your day-to-day tasks without carbs.
Conclusion
It is essential to have a balanced and controlled intake of carbs. The best time to consume carbs is in the morning. Try consuming carbohydrates first thing in the morning as it will keep you energetic and active throughout the day. It will maintain steady blood sugar.
Speak to the best dietitian in India to mold your diet accordingly and ensure an optimized intake of all the required macronutrients.
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