Do Carbs Really Make You Fat?

February 2, 2017

Are carbohydrates as bad as people make them sound? Do they really make you fat?

Many people see information in the media about the many downsides of carbs and choose to steer clear of them, opting for low-carb diets instead.

But is this macronutrient really that bad? If you’re wondering about the truth behind the rumors, then you’re in the right place. The experts at My Fit Foods are here to clear some things up for you when it comes to carbs and how they affect your body.

What Are Carbs?

Carbohydrates are one of the three essential macronutrients. Also known as macros, the group consists of carbs, fats, and protein. To have a well-balanced diet, you need to eat a variety of foods that contain all three of these nutrients in differing amounts.

That’s right: You need carbs.

Each potential macro plays an important role in your diet. Carbohydrates give you energy. Protein does the same, only in a different way. Fats round things out, also providing you with the fuel that you need to get through the day.

However, when you work out, you’re burning carbohydrates.

How Do Carbs Provide Energy?

When you eat carbohydrates, your body converts them into a type of sugar called glycogen. This compound is made of many different (and tiny) molecules of glucose, which are made by the pancreas.

The effort that goes into exercising uses glycogen for energy, although if you eat more carbs than you’re able to burn off through movement, the glycogen turns into fat stores in your body.

Wondering why people think that carbs make you fat? This is the reason.

Although carbs are not to blame for your weight gain (a lack of exercise and a poor diet will do that), they do play a role. However, you shouldn’t cut carbs out of your diet completely since you need them for your body to function properly.

The Three Types of Carbs

Complicating things is the fact that there are three different types of carbohydrates. They are:

Starch: Also known as polysaccharides, the starches found in carbs are made up of very long chains of sugars and sugar compounds. Foods that have a lot of starch in them include potatoes, pasta, and bread.
Sugar: The sweet taste of sugar can be quite addictive (leading to overeating), particularly since it affects your brain’s pleasure centers. Carbs can contain two types of sugar — disaccharides and monosaccharides — both of which are made from short chains of sugar molecules. Which carbs contain sugars? Fruit, pastries, white sugar, and more fit into this category, and these can all lead you to consume excess calories essentially by accident.
Dietary Fiber: Finally, there’s dietary fiber, which has plenty of health benefits. Found in foods that contain carbs, dietary fiber is a very unique type of polysaccharide because your body isn’t able to digest it. Wondering why fiber is so essential for good gut health? Wonder no longer.

Foods That Contain Carbs

One fun fact to remember is that most foods consist of all three macros, fats, protein, and carbs. They also have a number of various types of carbs as well, including dietary fiber, sugar, and starch.

It’s rare to find one food that consists solely of carbohydrates, with the exception of processed white sugar. This is one of the many reasons why carbs are hard to avoid in your diet, as well as why you shouldn’t count them out entirely.

“Good” Carbs Versus So-Called “Bad” Carbs

Several terms are used to describe the two different types of carbohydrates. Some call them good carbs and bad carbs, while others use the terms smart carbs and refined carbs.

But let’s get one thing straight: There are no “good” foods or “bad” foods. Don’t let this common phrasing fool you — everything is fine in moderation. While “good” carbs may have a more helpful place in your diet, there’s nothing “bad” about giving yourself the foods that make you happy.

Regardless, the two groups of carbs consist of foods that should be eaten regularly and those that you should only enjoy from time to time.

Good, Complex, or Smart Carbs

Commonly called a mixture of either smart, good, or complex carbohydrates, these foods contain more of the starches and dietary fibers described above and less of the sugars. As a result, they should be included in your daily diet in healthy (and hearty) amounts.

Which foods fall into this category? There are plenty.

Vegetables, fruits, anything made of whole grains, like pasta and bread, as well as brown or lightly processed rice (not white rice), beans and legumes, and whole oats all contain enough fiber and starch to be considered complex carbs.

Bad or Refined Carbohydrates

On the other hand, there are refined carbs, also referred to as bad carbs. These foods have been heavily processed and contain more sugar than anything else. Some might have a bit of fiber or starch, but their main composition is sugar.

If you eat a lot of them, you’ll end up with that ubiquitous sugar high, followed by a quick sugar crash. This isn’t “good.” so to speak, you’ll end up eating even more bad carbohydrates to get more energy and focus.

How can you tell which foods consist mainly of refined carbs? The list includes some fruits (primarily berries), white bread and rolls, white rice, processed oats, corn, pastries of various types, cereals, and more.

Certain types of alcohol, like beer, also fall into this category. Also, if you’re looking at the packaging of a snack and see the words “high fructose corn syrup, " it contains refined carbs. The sweetener is a highly processed type of syrup used to make those treats even more addictive than they already are.

You can include some bad carbs in your diet, but only in moderation. Limiting your consumption of them is crucial if you don’t want to get hooked on the sugars that they contain.

How To Eat Carbs and Avoid Weight Gain and Obesity

Since carbs aren’t the only culprits making you fat, it’s okay to include them in your diet. There’s one caveat here: you need to focus on eating whole or good carbs with very few refined or bad carbs.

Including carbohydrates in a well-balanced diet is a good idea because you can use the energy they produce to hit the gym or get out on the trail. A balance of regular exercise and a healthy diet will keep you from gaining body weight (and body fat), even though you eat carbs.

After all, it’s all about balance.

Diets With Low Carb Intake

Of course, you may still want to follow a diet low in carbs with a low glycemic index. This could be for many reasons, such as needing to quickly shed a few pounds for a vacation or special event or simply want to detox your body a little after eating far too many refined carbs over the years.

Either way, you have two main options for low-carbohydrate diets: the keto diet and the paleo diet.

Ketogenic Diet

The keto diet is designed to be very low in carbs, not completely without carbohydrates. Those who follow the diet keep their macros carefully balanced, focusing more on protein and fats in order to send their bodies into ketosis. The state of ketosis forces the body to burn its fat stores for energy, helping followers lose weight.

Paleo Diet

The “paleo” in the name of this diet is short for paleolithic, as it refers to the Paleolithic Era. People who follow this diet eat simple foods as early humans did during this time period. Examples include seeds, eggs, nuts, fish, lean meats, and plenty of fruits and vegetables.

Due to the fact that you’re focusing on eating whole foods instead of processed ones, the diet is naturally low in bad carbs. In addition, studies have shown that the paleo diet is good for lowering the incidence of heart disease and diabetes and can help with weight loss.

Be Aware of the Downsides of Not Eating Carbs

If you follow a low-carb or no-carb diet, then you need to be aware of some potential side effects. They include:

A Lack of Energy: Carbs are an energy source, including the high-carb foods you might be craving. Getting enough of your calorie intake from carbs gives you energy, so you may feel tired and sluggish when you decide to stop eating them. As a result, you might be less inclined to visit the gym and even deal with low blood sugar.
Headaches and Stomach Issues: Since plant-based car sources like veggies and whole grains contain dietary fiber, if you stop including them in your meal plan altogether, you could end up with constipation and other digestive problems. In addition, you could get a headache from the lack of carbs in your system.