It seems the trend for removing carbohydrates from our diets to lose weight is not going away. As much I desperately wish it was, my pleas for some sanity in this regard still fall on deaf ears. I guess I’m not surprised — with so many celebrities being touted in the media for their successful weight loss by eliminating carbs, it’s no wonder this food group is still demonized. However, I feel the need to set these misconceptions straight.
Right off the bat, let’s clear up what carbs actually are. You see, they’re not only bread, potatoes and pasta (which are still OK in my book), but also include fruit, veggies, whole grains and legumes. And if we’re really getting technical, there are some carbs in dairy.
Glucose, which is broken down from carbohydrates, is our body’s preferred source of energy, especially our brain. Sure, you could use protein and fat for energy, but it’s not ideal since they have other, more important roles in your body. For example, protein is needed to build and repair your muscles; it doesn’t want to be the number one provider of energy because that could compromise your muscles.
[Read: The Best Low-Carbohydrate Diet? One That’s Plant-Based .]
You should also know that without adequate amounts of carbs, you can have difficulty concentrating, feel dizzy and get fatigued and irritable. Lovely! And research supports the need for fiber, which is found in carbs, to help lower cholesterol, maintain blood sugar control and prevent constipation.
Plus, guess what? If you eliminate carbs from your overall diet, you’ll also reduce your intake of many micronutrients that are essential for your body’s performance. For example, B vitamins found in whole grains help your body make energy from food, and potassium found in a baked potato helps your muscles move and your heart beat. Furthermore, vitamin C in an orange helps strengthen your immune system and promotes wound healing.
Which brings us to another point. Yes — fruit is sugar, but it’s naturally occurring sugar, which is quite different than added. I really wish people would stop putting them in the same category. A candy bar has basically no nutrition, but a piece of fruit like an apple is another story. An apple is packed with vitamin C and fiber — if you find a piece of candy with the same, please let me know.
[Read: How to Eat After a Type 2 Diabetes Diagnosis .]
Also, carbohydrates are not as “fattening” as many would like to think. They provide four calories per gram, exactly the same as protein. The real problem is that people simply eat too much of them, i.e. a huge bowl of pasta vs. one cup or a 12-inch hero bread vs. two slices of whole wheat. Or they smother it with high-calorie toppings — think mashed potatoes vs. a baked potato with salsa, or fettucine alfredo vs. linguini with grilled shrimp and broccoli.
I can’t argue that there aren’t medical reasons (i.e. celiac disease) for some to exclude certain grains from their diet. But for those who jump on the band wagon “just because,” I can’t help but question it. Sure, eliminating an entire food group will definitely help you lose weight, but so would learning how to eat it properly. And since I love carbs, I prefer the latter.
[Read: Lose Weight in Your Kitchen, Not Your Gym .]
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Carbohydrates: Setting the Record Straight originally appeared on usnews.com
