Myths about carbohydrates: harmful or necessary?
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In recent years, carbohydrates have been made the “enemy” of almost all diets. From the keto trend to low-carb diets, many people have come to believe that carbohydrates are the source of excess weight, poor health, and low energy.
But is that really the case? Let’s look at the facts and debunk the most popular myths.
Conclusion: it is not carbohydrates that are “bad”, but excessive amounts and low-quality sources.
They provide:
They have no nutritional value – but that doesn’t mean all carbohydrates do.
.
Myth 1: Carbohydrates cause weight gain
Fact: Weight gain comes not from carbohydrates per se, but from excess calorie intake.
The body gains weight when we take in more energy than we use – regardless of whether the source is fat, protein or carbohydrates.
In addition:
- Whole grains, fruits and vegetables contain fiber – they are satiating and help control appetite.
- The problem comes from refined carbohydrates: sweets, white bread, carbonated drinks.
Conclusion: it is not carbohydrates that are “bad”, but excessive amounts and low-quality sources.
Myth 2: We have to cut out carbs to lose weight
Fact: Cutting carbs can lead to rapid weight loss, but it’s mostly water loss, not fat.
This is because:
- Glycogen (the form in which the body stores carbohydrates) holds onto water.
- When glycogen stores are depleted, the body releases water — weight loss occurs, but this is not a long-term effect.
In addition, very low-carb diets can lead to:
- Lack of energy
- Irritability
- Decreased athletic performance
- Hormonal imbalance in women
Myth 3: Carbohydrates are “empty calories”
Fact: There is a huge difference between different types of carbohydrates.
Whole Grain Carbohydrates
- Whole Grains
- Fruits
- Vegetables
- Legumes
- Potatoes, Rice, Oats
They provide:
- Fiber
- Vitamins
- Minerals
- Antioxidants
“Empty” Carbohydrates
- White Sugar
- Candy
- White Pastries
- Sodas
They have no nutritional value – but that doesn’t mean all carbohydrates do.
Myth 4: Our brain and body don’t need carbohydrates
Fact: The brain uses glucose as its primary fuel.
It can also function on ketones, but this is not its optimal state for most people.
Without enough carbohydrates, you may experience:
- difficulty concentrating
- irritability
- slow reactions
-
fatigue
Active people, athletes, and people with busy lives in particular need a higher carbohydrate intake.
Fiber, fat, and protein also slow down absorption - so combining different food groups is of great importance.
Myth 5: All carbohydrates affect blood sugar the same
Fact: The glycemic index (GI) determines how quickly a food raises blood sugar.
- Refined foods have a high GI → a rapid spike in blood sugar and insulin.
- Whole grains have a low GI → a smooth release of energy.
Fiber, fat, and protein also slow down absorption - so combining different food groups is of great importance.
And now in conclusion - are carbohydrates harmful or necessary?
Necessary!
But the quality ones.
Useful sources:
whole grains
fruits
vegetables
legumes
oats, quinoa, rice, potatoes
Avoid excessive consumption of:
sweet drinks
sweets
refined flour
highly processed foods
Carbohydrates are not the enemy - they are an essential part of a balanced diet, as long as they come from quality sources and are consumed in reasonable quantities.
Sincerely,
Haya Labs
