Nutrition Myth: Carbs Are Bad
The idea that obesity is caused by carbs and the insulin response they evoke isn’t actually backed up by any evidence. In fact, a lot of research has been done on the matter.
Some studies were metabolic ward studies, and some were free-living studies. But in each case, meals were given by researchers who wanted to guarantee that each diet provided specific amounts of calories and nutrients.
In each study, these diets were identical in calories and protein but not in fat and carbs. The results? Low-fat diets result in more significant fat loss and greater energy costs.
This would give low-fat diets an advantage in fat loss, but one so small it would be physiologically meaningless. Research shows that keto, low-carb, and higher-carb diets all lead to similar weight loss.
Eating fewer carbs CAN be helpful if it helps you eat healthier. But if cutting out carbs makes you eat or feel worse, or if you can’t stick with it, you should consider other options.
If you want to lose weight, what matters is not to replace fat with carbs or carbs with fat but to end most days on a caloric deficit.
And speaking of calories, let’s talk about them on the next page!
