Carbohydrates (or carbs) continue to be demonised when it comes to health and nutrition, but do they actually live up to this reputation? The short answer is no, the longer answer? Well, let’s dive into it.
Just so we're on the same page, carbohydrates are one of the three macronutrients (the other two are protein and fat), which are nutrients that our body needs in larger amounts. Whereas micronutrients (like vitamins and minerals) are those that we need in relatively small amounts.
Carbohydrates, as a group, can be further divided into sugars, starches and complex carbohydrates.
- Sources of starchy carbs include foods like bread, pasta, rice, potatoes and cereals.
- Sources of sugar: include table sugar, sweets, cakes and pastries, sweetened drinks, honey and syrups, and juices.
- Sources of fibre include whole grains, fruit and vegetables, legumes and pulses, nuts and seeds.
Answers about vitamins A to Z(inc).
Let’s tackle some of the common myths and misconceptions about carbohydrates:
“Carbs cause weight gain”
This message is massively over-simplified and often fuels the fear of carbohydrates that so many people experience. Carbohydrates are not inherently bad for you or fattening. It's calories, not carbohydrates, that lead to weight gain.
The other debate that people often have is whether low carb or low fat is better for weight loss. This was recently addressed (again) by a year-long randomised clinical trial which found that a low-fat diet and a low-carb diet produced similar weight loss and improvements in metabolic health markers. So carbs do not cause weight gain, and if weight loss is your goal, the primary focus should be achieving a calorie deficit with a balanced diet, inclusive of all food groups.
“Carbs aren’t important for a healthy diet”
While many of us could do with reducing the amount of free sugars in our diet, carbohydrates play a central role in a balanced diet by being the body’s (and the brain's!) preferred source of fuel.
Many carbohydrate-containing foods are also very nutritious, including high-fibre foods like whole grains, fruit and vegetables. Fibre is a type of carbohydrate that the body cannot break down, so it passes through our gut into our large intestine, providing bulk to stool and preventing constipation. Some types of fibre also feed our good gut bacteria – allowing them to thrive and, in turn, support our gut health and overall health.
“You shouldn’t eat carbs at night”
There’s no timer in our body that means eating carbs after 6pm is harmful or leads to weight gain. However, there is a lot more research coming out looking at the effects of eating (in general) at night time and how it affects the body’s metabolism and our long-term health.
While more research in humans is needed here, in general, it’s best to consume your meals and snacks within the daytime and not too close to bedtime. Of course, sometimes life happens, which may mean having late dinners or a midnight snack (because dinner didn’t quite satisfy you), but that’s okay, and it’s what you do most of the time that matters most to our long-term health.
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“Brown carbohydrates are always the better option”
We have all been told that it’s always best to opt for wholemeal, wholegrain or brown versions of carbohydrate-containing foods when considering our health. The main reason for this recommendation is because the ‘brown’ version tends to be higher in fibre, a nutrient which in the UK we tend to under-consume. So this is a good piece of advice, but for some people, white versions of carbohydrates may be a better option.
For example, some people with gut issues struggle with certain high-fibre foods and choosing white alternatives of foods may be the best choice for them when experiencing flare-ups. Certain athletes may also opt for white versions of food like rice and pasta to provide them with quick fuel and support recovery (and avoid gut issues when out for long bike rides or runs!). Also, sometimes we might just choose them over brown versions for enjoyment (wholemeal croissants are just not the same), and that’s okay too.
White versions are not devoid of nutrients but also, but let’s not overlook the importance of satisfaction and flexibility in healthy eating too.
“Gluten-free carbohydrates are healthier”
You may have heard about someone with bothersome symptoms that finally went away after cutting out gluten. There are some compelling anecdotes out there, but the truth is, there’s no evidence to support that gluten causes harm or inflammation for most of us unless you have coeliac disease or a diagnosed gluten intolerance.
So if you can tolerate it, there’s also no evidence that cutting it out will do you any good, and it might actually cause the opposite as many gluten-free foods tend to be lower in fibre and protein and higher in saturated fat and salt – not to mention the price.
