Are carbohydrates bad for your health and your waistline?

photo by Obi Onyeador

The Myth
Carbohydrates make you gain weight. And, by the way, if you eat too many carbohydrates, you also increase your risk of developing type 2 diabetes.

The Logic
The digestion of carbohydrates to monosaccharides leads to a spike in blood glucose. In response, the body releases more of the fat-promoting hormone insulin. High insulin levels may lead to weight gain as well as type 2 diabetes.

The Science
Not all carbohydrates are created equal, although all carbohydrates do ultimately get broken down into glucose. Depending on the given carbohydrates’ glycemic index, extent of processing, and other foods consumed at the same time, the blood glucose response varies. 

A growing body of research suggests that carbohydrates that have a lesser effect on blood glucose (such as low glycemic index carbohydrates) are better for overall health, including the risk of type 2 diabetes. In addition, when it comes to weight gain, the research has not confirmed that increased carbohydrate type or consumption leads to increased weight (when overall caloric consumption is maintained).

The Bottom Line 
Researchers studying the effects of various diets of different macronutrient composition on weight have found the same result: It doesn’t matter where the calories come from; it only matters how many total calories a person consumes in a day. If dieters eat fewer calories than they expend, whether those calories came from carbohydrates, protein, or fat, they’ll lose weight. 

Read that last one again!


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