Do Carbs Make You Gain Weight?

Do Carbs Make You Gain Weight? Are Carbs Bad for You?

The amount of information available about nutrition for weight loss is overwhelming, and there is conflicting advice about what to eat. There is an unlimited number of sources of advice on how to eat to lose weight: books, websites, friends, family, and even your healthcare provider can give you advice on how to eat. The theory that carbs are bad for your health or that carbs cause weight gain is one of the more widely held misconceptions regarding nutrition for weight loss. However, is it true that this is the case? Would it be a good idea to give up carbs altogether? This article aims to provide you with research-backed information on how carbohydrates affect our weight, as well as a detailed look at how they can be consumed.

What Are Carbs?

A carbohydrate (also known as a carb) is a macronutrient in foods and beverages. Two other macronutrients that should be included in any healthy and balanced diet are protein and fat. Recent studies have shown that carbohydrates are often perceived as bad. The problem with fad diets is that they make people fear carbohydrates, which leads them to avoid this vital macronutrient altogether as a way to lose weight. Here are a few reasons why this approach may not be wise

Your Body Needs Carbs

As soon as carbohydrates are ingested, they are broken down into glucose, our primary energy source for carrying out daily activities, maintaining proper bodily function, and exercising. You may feel tired, cranky, and even ill if you severely restrict carbohydrates. Several nutrients are also found in carbohydrate-containing foods, such as vitamins, minerals, and fibre, which are necessary for our health. They are essential for our mental and physical well-being.

Simple vs Complex Carbs

It is essential to consider the type of carbs that we consume when trying to lose weight. A simple carbohydrate (also referred to as a processed carbohydrate) is a carbohydrate that has been highly refined, has added sugar, and has lost its fibre content during the manufacturing process. Foods containing simple carbohydrates include cookies, baked goods, chips, candy, white bread, white pasta, and sugary cereals, all of which are simple carbohydrates. Many systems regulate our appetite and nutrient storage, which can be disrupted when we consume highly refined carbohydrates. Simple carbs, for example, may cause your blood sugar levels to rise quickly, followed by a crash shortly after. Our energy level can decrease, and our hunger and cravings can increase.

Alternatively, complex carbohydrates contain a high amount of fibre and nutrients compared to simple carbohydrates. The body does not break down fibre into sugar, so foods high in fibre do not spike blood sugar levels and insulin levels that simple carbs cause, since fibre does not get broken down by our bodies into sugar. We are also more satisfied with less food and for longer when we consume fibre, so we feel full and have fewer cravings. Fruits, vegetables, beans, lentils, brown rice, whole wheat bread, and whole wheat pasta are complex carbohydrates. In a balanced diet, these foods play an essential role. The scientific evidence suggests that consuming a diet rich in fruits, vegetables, and whole grains can help prevent serious health problems, such as cardiovascular diseases, by blocking harmful free radicals from entering the body.

"Good" vs "Bad" Carbs

In the same way that cutting out an entire food group can have unintended health consequences, categorising foods as "good" or "bad" may not always be beneficial. Our bodies are fuelled by food. Assuming that foods are either "good" or "bad" may lead us to believe that we must completely restrict ourselves from certain foods, which in turn can lead to negative cycles of self-blame if we consume any of these "bad foods." As a result, weight loss can be more difficult, and disordered eating behaviour may follow. Foods can be classified as good or bad depending on their nutritional content, but a balanced, healthful diet can be maintained over the long term by varying and moderation.

Tips For Eating Healthier Carbs

Complex carbohydrates should be substituted for simple carbohydrates to improve your diet and health. It is still important to watch how much carbs we eat when trying to lose weight, even the healthier ones. It is natural for our bodies to store excess fuel throughout our lives, which is why, even more than what our bodies require, the calories may be stored as fat. Consider the following tips to incorporate more complex carbohydrates into your diet.

You should look at the colour of the food on your plate to determine if it is edible. You can incorporate more complex carbs by eating more colourful and less white food.

• Check the label. When choosing high-fibre foods, try to select carbs equal to or higher than 5 grams per serving. While you're there, look at the ingredients list and see if there are any whole wheat or whole grain flours.
  
• Sugar should be avoided. Typically, simple carbs contain more added sugar, which causes our blood sugar levels to rise rapidly and then crash, leading to increased hunger and cravings. A diet rich in added sugars is also associated with type 2 diabetes. The protein and fibre grams on a packaged snack should be greater than the added sugar grams, according to a good rule of thumb.
  
  
• Consider the source of your food. The healthy complex carbs, vitamins, and minerals our bodies need are found in foods that grow in fields, bushes, trees, and other natural sources. It is more likely that packaged foods, or those that have undergone extensive processing, are high in simple, refined carbs.
  
  

Is carbohydrate consumption linked to weight gain?

It is essential to note that consuming more calories from carbohydrates than your body needs can lead to weight gain. The carbs we eat are broken down into glucose, which our bodies use as an energy source after consuming. Our liver and muscles store any extra glucose that is not needed immediately as glycogen, if it isn't required right away. When the body's glycogen stores reach their capacity, any excess will be stored as fat. Consequently, if you eat more carbohydrates than your body requires, they will be stored as fat, which could lead to weight gain if you eat more carbohydrates than you need.

For weight management, complex carbohydrates are better than simple carbohydrates for several reasons. A complex carbohydrate contains fibre, which makes us feel full, thereby satisfying us with a smaller portion. In contrast, simple carbohydrates can cause blood sugar spikes and crashes, leading to feelings of hunger after eating.

A spike in insulin levels occurs when we consume simple sugars, not simple carbohydrates. The hormone insulin promotes fat storage; therefore, it is best to maintain stable insulin levels for effective weight management. A better weight-loss option is complex carbohydrates (especially when combined with protein), which cause fewer blood sugar and insulin spikes.

Although we aren't entirely sure why we consume more calories when we eat refined and processed foods, it is clear that consuming these foods often leads to increased calorie intake in the long run. As a result of a carefully conducted study, at least one participant in the study ate significantly more and gained more weight than those who were allowed to eat as much of healthy, whole foods as they wanted when they were given access only to highly processed foods and were allowed to eat as much as they wanted.

Carbohydrates and Weight Loss: What We Know?

Weight loss diets based on low-carb diets have been around for over a century. As far as low-carb diets go, there is no standard definition. However, this diet generally restricts the consumption of foods high in carbohydrates, such as grains, cereals, and bread. It may also limit the consumption of dairy, fruits, and vegetables. Foods that contain more protein and fat are often substituted for these to ensure the body is still provided with the energy it requires while also receiving the necessary nutrients.

The research shows low-carb diets are effective for weight loss, but they don't outperform calorie-restricted diets and are challenging to maintain long-term. A hard-working dieter may find it disheartening to regain weight after losing it, especially after losing a lot of weight. It is, therefore, best to lose weight by changing your eating habits to reduce calories in a way that feels sustainable. Your weight and health may be more affected by the types of carbohydrates you eat than by restricting all carbohydrates.

If you need help in coming up with a healthy nutrition plan for your body that incorporates carbs in a way that works for you, a Registered Dietitian can help you. By employing their expertise in the most up-to-date nutrition research to develop the best guidance on healthy eating, weight loss, and how to leverage the right foods to improve overall well-being, they will be able to provide the best individualised guidance on healthy eating, weight loss, and improving overall well-being.

Frequently Asked Questions

Are Carbohydrates Bad for Weight Loss?

Carbohydrates are not inherently bad for weight loss. The key is to choose complex carbohydrates, such as whole grains, fruits, and vegetables, instead of refined carbs. These healthier carbs support sustained energy, reduce cravings, and help with calorie control.

Do Carbs Make You Gain Belly Fat?

Carbs alone don’t cause belly fat; consuming more calories than your body needs—whether from carbs, fat, or protein—leads to fat gain. Choosing high-fibre complex carbs can help reduce abdominal fat by improving satiety and digestion.

What Are Simple and Complex Carbohydrates?

Simple carbohydrates are quickly digested and often contain added sugars with little nutritional value, while complex carbohydrates are rich in fibre and nutrients. Whole grains, beans, and vegetables are examples of healthy carbohydrates that support weight loss and provide energy.

Should I Cut Carbs Completely to Lose Weight Fast?

Cutting carbs entirely may lead to quick weight loss due to water loss, but it’s unsustainable and can cause fatigue and nutrient deficiencies. A balanced diet with the right types of carbohydrates supports long-term healthy weight management.

Which Carbohydrates Help With Weight Loss?

Complex carbohydrates such as brown rice, quinoa, lentils, fruits, and vegetables support weight loss by stabilising blood sugar and providing fibre. These healthy carbs for fat loss help you feel full and prevent overeating.

How Do Carbs Affect Blood Sugar and Cravings?

Simple carbs can spike blood sugar levels, causing energy crashes and increased hunger shortly after consumption. Complex carbs digest slowly, providing steady energy and reducing sugar cravings, which is beneficial for controlling appetite and supporting weight loss.

Is a Low-Carb Diet Better Than a Balanced Diet?

Low-carb diets can lead to short-term weight loss, but they are often difficult to maintain and may restrict access to nutrient-rich foods. A balanced diet with moderate intake of complex carbohydrates and portion control is more sustainable for long-term weight management.

How Can Weightloss Coach Help You Reach Your Weight Loss Goals?

Weight Loss Coach can help you if you have been trying a low-carb diet or counting calories with no success. You can begin a weight loss journey by practising healthy habits with the help of your Certified Doctor and Registered Dietitian. To achieve your goals, your registered dietitian will create a healthy and sustainable nutrition plan tailored to your needs. To help individuals achieve their specific goals, our program is customised to their needs.