Widely disputed and deemed more controversial than the black plague, carbs have been the center of attention when it comes to open topics of discussion. Whether you’re new to dieting or you simply have no idea about nutrition entirely – one thing remains certain, and that is the stereotypical conclusion that eating carbohydrates is bad.

Often, you’ve probably heard through the grapevine or have been told directly that consuming carbs can be harmful and lead to excess weight gain. To put it simply, if you want to lose weight then you should develop this irrational fear of carbs and that you need to stay away from them at all costs in order to effectively cut the pounds. 

Everything you’ve heard up to this point is a lie, more so, a myth…

Now, how could that be the case? After all, carbohydrate consumption does have major contributions toward weight gain. Well, let me tell you why you need to remove all the embedded information you’ve learned up to this point and why you should not fear carbs any longer.

Carbohydrates Are Essential for Energy

The human body relies on carbs to help with the overall production and output of energy. Depriving your body of carbs can lead to negative effects if your body cannot provide itself with a main source. This can lead to catabolism in which your body will start to break down muscle to use for energy.

This can severely hinder any progress and ultimately set you back tenfold on your fitness journey. Should you not be consuming higher fats in your diet, the lack of carbs will leave your body with no other choice but to resort to eating away any muscle in order to produce the energy your body needs.

This is a highly overlooked situation that must be accounted for, otherwise, you’re doing a disservice to your goals and while you might think you’re on a good path to weight loss – you’re making it that much harder to obtain your goals.

While low-carb diets are effective for weight loss, it’s important to properly structure your diet around maintaining necessary macronutrient intake.

The bottom line, eliminating carbs altogether isn’t the greatest approach when it’s the biggest energy resource your body relies on.

Not All Carbs Are Created Equal

Yes, there are carbohydrate sources out there that can increase weight gain when excessively consumed. It’s vital to sort out the good carbs from the bad carbs and make smarter/healthier choices when it comes down to your meal selections.

Consuming simple carbs can cause a spike in insulin that leads to overeating as your body quickly digests them. These simple carbs are found in common everyday diets such as:

• Cereal
• Soda and Juices
• Candy
• White Bread
• Pasta
• White Rice
• Baked Goods 

It’s good to avoid these items in general when dieting due to the many negative impacts they have from a nutritional value standpoint.

Instead, opting for complex carbohydrates is the better option as they are considered slow-digesting and can help keep you full for longer. Complex carbs also include fiber and starch to reduce the blood sugar spike that occurs when eating foods that contain complex carb sources.

The nutritional value of complex carbs is much greater as they contain many nutrient-rich vitamins and minerals, plus antioxidants that your body needs daily.

Examples of complex carbs include the following:

• Quinoa
• Lentils
• Sweet Potatoes
• Vegetables
• Fruits
• Oats
• Brown Rice
• Whole Grain Rice
• Beans

When refuting evidence that carbohydrates should be avoided, it should be noted that you need to avoid simple carbs and opt for complex carbs to avoid gaining weight. In fact, complex carbs can greatly improve energy output and reduce overall body fat as you start to reduce your caloric intake since you are utilizing slow-digesting carbs which will significantly reduce hunger cravings.

Make the smart choice and opt for more nutrient-rich sources that provide your body with essential vitamins and minerals.

Carbs Help with Performance

High-intensity training sessions are essential for building muscle and losing body fat. However, your body becomes depleted of glycogen which can reduce recovery time and overall stamina during a workout. Adding carbs intra-workout can help replenish glucose to keep performance at peak levels so you can maintain optimal training sessions.

Utilizing complex carbs that are properly timed before your workout can also provide significant benefits that include keeping your body full as the digestion process is much longer than that of simple carbs. It also helps increase overall energy levels so you can have a sustainable workout without feeling tired.

To optimize training even further, you can take advantage of using supplements such as glucose disposal agents that support nutrient partitioning. GDAs are able to shuttle nutrients into the bloodstream which convert to energy rather than being stored as fat. NuEthix Formulations created a high-quality product just for this reason with, GDA Max+.

Carbs also are a main source of recovery for your muscles as the tissue becomes broken during training. Adding nutritious carbohydrates post-workout is great for feeding the muscle groups and ensuring they have adequate nutrients needed for repair.

The Takeaway

With so much information on the internet and the constant trend where carbs are considered the devil, it’s essential to acknowledge the facts behind the information being thrown out there. The simple fact is that carbs shouldn’t be treated as an ugly stepchild or should be avoided altogether. 

Understanding the difference between what’s considered a bad carb and a good carb is the most effective way to approach every diet. If you’re on a weight loss journey, it’s best to have carbs in moderation if you’re keeping your fat and protein intake at a good amount to make up for benefits lost with the consumption of carbs.

Eating carbs is perfectly fine and there’s nothing to be afraid of when it comes down to this. The same case that’s made about carbs can also be said about fats, which we’ll save for another time. Make smart choices and research before you hit the grocery store trying to avoid every food in sight because you think the carbs will hurt you. 

Austin Perry

Veteran fitness and health writer Austin Perry has accrued almost a decade worth of experience in sports nutrition and supplementation while having numerous featured articles published and shared within the wellness community.