The myth that “carbohydrates are bad for weight loss” appears to be persisting because people are seeing weight loss results by cutting out carbohydrates from their usual diet. But is weight loss the result of cutting calories alone, or do carbohydrates have a hidden role?
In this blog, we will explore the myths and truths about carbohydrates and whether they can influence your weight loss journey.
What are the types of carbohydrates?
Carbohydrates are macronutrients that are essential to fuel the body. They are organized into the following types.
Sugar
Natural sugar: found in fruits.
Added sugars: found in foods such as biscuits, sugary drinks and sweets (2).
Refined Carbohydrates
Found in white bread, white pasta, refined grains.
Wholegrains (carbohydrates rich in fibre)
Found in whole wheat bread, brown rice and oats.
What happens when we eat carbohydrates?
Carbohydrates are our body's main source of fuel. During digestion they get broken down into sugars which raises our blood sugar (glucose) levels. The hormone insulin gets released, which allows sugar to be taken into body cells to be used for energy. Any extra sugar, that isn't used for energy gets stored as glycogen in the liver but once the liver is full, excess sugar turns into body fat.
Refined carbohydrates are broken down quickly, in comparison to wholegrain carbohydrates which take longer to break down due to their higher fibre content. As a result, refined carbohydrates are less filling than wholegrains, meaning it's easy to overeat refined carbohydrates (and sugar). This can lead to consuming excess calories, causing weight gain (1).
Do carbohydrates hinder weight loss?
A vast amount of weight loss programs promotes restricting fats in our diets, whilst others suggest cutting carbohydrates. When people are searching on social media or web pages for the best nutritional advice this makes it very confusing due to contradicting information (2).
Carbohydrates do not directly cause weight gain, instead people tend to gain weight due to consuming over the number of calories their body needs (1). Large portions of carbohydrates can result in eating more calories than you need. Given that carbohydrates often taste delicious, it's easy to overeat them - which is where the misconception that carbohydrates lead to weight gain comes in.
Why should we consume carbohydrates?
It is important to ensure carbohydrates are a part of your daily intake because they provide our bodies with energy and support brain function. Consuming carbohydrates will also help your brain, heart muscles, central nervous system and kidneys (3).
Wholegrain pasta, rice and bread contain more vitamins and minerals and have higher fibre content than refined carbohydrates. Fibre aids digestion preventing constipation by regulating bowel movements, helping you feel satisfied and full, as well as controlling your cholesterol levels (3).
Top tips for eating carbohydrates
Recommended intake
Aim to have ¼ of your plates filled with carbohydrates during every meal. (1,2,3,4). This is so your body can get enough carbohydrate to function adequately without overconsuming them.
Portion sizing is crucial- being in a calorie deficit (i.e. eating fewer calories than you burn) will lead to weight loss (1).
Which carbohydrates are the best to eat?
It is best to limit the amount of added sugar in your diet such as chocolate, biscuits baked goods and sweets because they are high in calories without much nutritional value in them.
Prioritise wholegrain carbohydrates, such as brown rice and oats, since these are rich in fibre, and more beneficial for your health.
Remember to balance your plate
Carbohydrates should be just one part of your plate. It is important to ensure whole foods like fruits, vegetables, lean proteins, beans, nuts and seeds and are consumed (1,2,3,4).
Summary
Carbohydrates are not ‘bad’ for weight loss. It is important to focus on choosing wholegrain and fibre rich carbohydrates which are beneficial for your body, whilst also paying attention to portion sizes. This will in turn favour your weight loss journey by keeping you full and giving you a wider range of nutrients. Low carbohydrate diets can work for some people, however the key to long-term sustainable weight management is to include fibre rich carbohydrates for a balanced and effective approach (1).
This blog is written by Ella Hugo- an oxford Brookes university student, currently undertaking a BSc in nutrition and wishes to complete a masters in dietetics.
References:
Mayo Clinic Staff (2022). Carbohydrates: How carbs fit into a healthy diet. [online] Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705.
Cleveland Clinic (2021). Carbohydrates. [online] Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/articles/15416-carbohydrates.
NHS (2023). Starchy foods and carbohydrates. [online] nhs.uk. Available at: https://www.nhs.uk/live-well/eat-well/food-types/starchy-foods-and-carbohydrates/.
Holesh, J.E., Martin, A. and Aslam, S. (2023). Physiology, Carbohydrates. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK459280/.
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