I was reading an article yesterday about the important role that carbohydrates play in our daily lives. Carbs often get the bad reputation of being a catalyst for weight gain. Carbs do not make you fat, as we have been led to believe. In fact, carbohydrates are so vital to your body that you literally can’t live without them.
So Why the Hype?
There are many diets based on the concept of cutting the number of carbohydrates that you consume in order to lose weight. Many of these diets are highly effective, especially in the first weeks of weight loss. What, then, is the issue with these types of diets. The answer: It Depends!
I know, right? But let me explain! Carbohydrates account for a higher caloric density than many other foods. Therefore, if we eat a high amount of carbohydrates, then we consume more calories. In the typical American diet, people eat an excessive amount of carbohydrates, and, therefore, an excessive amount of calories. Sounds like a simple story of direct cause and effect, right?
Not so fast…
I am not one to jump to conclusions, especially when my health depends on the information being factual. So, I began to look at data from around the world as to what the healthiest countries in the world ate on average. An article by Huff Post showed that Japan was one of the healthiest countries in the world, yet they consumed a high amount of carbs on a daily basis. They ate noodles, and rice when many of their meals.
Likewise, Italy, the number 2 healthiest country in the world, consumes a high amount of carbohydrates as well. The Italians eat pastas and bread in many of their meals (think Spaghetti).
So what gives?
The problem is that these countries, while eating a high amount of carbs, eat “real” food in moderation. The American diet consists of many processed foods. Our pastas and breads are often loaded with added sugars and seed oils (both very bad for you). We eat deep fried foods and fast foods at a higher rate than many countries around the world. So much so that the Unites States is the 43rd healthiest country and we have a 30 percent obesity rate. For comparison, the Japanese have a 3.5 percent obesity rate.
Cutting out carbs makes sense…
It would make logical sense to cut out the thing that we conclude is causing a big issue. It makes sense that many diets include this strategy. Cutting carbs does work to lose weight, so where am I going with this?
The problem is that carbohydrates are a vital part to our bodily functions. In fact, many of our vitamins and minerals come from healthy carbohydrates. When we cut carbs too low, we risk losing out on important nutrients that our body needs to function at an optimal level. Carbs contain minerals like glucose, magnesium, and fiber.
Glucose is the body’s main source of energy. Without it, we can’t live. Carbs contain glucose, which converts to energy in the body. Magnesium is vital for muscle and nerve function as well as energy production. Low levels can increase the risk of high blood pressure, heart disease, type 2 diabetes and osteoporosis. Fiber lowers Type-2 Diabetes risk, Lowers the chances of Heart Disease, reduces the risk of some cancers, and keeps our gut healthy. Fiber-rich foods keep you feeling fuller longer and are associated with greater weight loss.
You see, carbs don’t make you fat…
I like to say, “Don’t throw the baby out with the bath water.” What I mean is, don’t throw out the carbs with the calories. The best diets are those that cut calories, while maintaining a healthy balance between Fats, Carbs, and Proteins.
So what does that balance look like?
To lose weight, you need to keep in mind that each pound of fat is equivalent to a 3500 calorie deficit. This means you have to eat 3500 less calories than you burn. If you need a refresher on how to find out what you burn and what you are eating daily, go back to my 2nd blog and take notes. So, for example, if you were going to decide that 2000 calories is the right number for your body daily, then you need to decide how many Fats, Carbs, and Proteins fit into that 2000 calories healthily.
Here is a calculator to find out what your balance (Macros) should be:
https://www.calculator.net/macro-calculator.html
I would also recommend reading this article in Men’s Health to get a better understanding of Macros. https://www.menshealth.com/uk/nutrition/a36092326/macro-calculator/.