Myth Busting #2: Carbs Aren’t the Enemy
Carnivore diet enthusiasts and low-carb influencers have spent years convincing people that carbohydrates are basically poison. The science disagrees.
MYTH
Carbs make you fat.
FACT
Excess calories from any source can contribute to weight gain. Carbohydrates themselves are not uniquely fattening.
MYTH
You should avoid all carbs to lose weight.
FACT
Many of the world's healthiest, longest-lived populations eat high-carb diets. The Okinawans of Japan and Sardinians of Italy, two of the world's Blue Zones, eat diets rich in complex carbohydrates.
MYTH
All carbs are the same.
FACT
There is an enormous difference between refined carbs and complex carbs. Refined carbs (white bread, sugary drinks, packaged snacks) spike blood sugar fast and leave you hungry. Complex carbs (whole grains, legumes, vegetables) digest slowly, stabilize blood sugar, and keep you full.
Fiber
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Fiber, found in complex carbs, is one of the most well-researched nutrients for reducing obesity, diabetes, and heart disease risk. Low-carb diets that eliminate fiber-rich foods can actually increase health risk over time.
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What the Research Says
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A 2018 Lancet study of 450,000 people found that both very low and very high carb diets were associated with increased mortality. Moderate intake from whole food sources had the lowest risk.
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Countries with the highest carbohydrate intakes (Japan, South Korea) consistently rank among the healthiest and longest-lived populations in the world.
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The Bottom Line
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Don't fear carbs. Fear the refining process that strips them of everything good.Â
Carbs worth limiting: added sugars, white flour products, ultra-processed snacks. The Carbs worth eating: oats, quinoa, sweet potatoes, lentils, beans, fruit, and vegetables.