How I Discovered the Truth About Carbs
Growing up in the United States, I was raised on a diet that was heavy in processed foods, sugar, and refined carbohydrates. My family ate a lot of bread, pasta, and rice, and we were told that these foods were the foundation of a healthy diet. However, as I got older and struggled with my weight, I started to question whether this was really true.
After doing some research, I discovered that the dietary advice we’ve been given by doctors and the government is based on flawed science and outdated thinking. Here are some of the reasons why:
- Carbohydrates are not essential nutrients: While we need to eat protein and fats to survive, carbohydrates are not necessary for our bodies to function properly. In fact, many people thrive on a low-carbohydrate diet, as it allows their bodies to burn fat for fuel instead of relying on glucose from carbohydrates. Studies have shown that low-carbohydrate diets can be effective for weight loss, and can also improve markers of cardiovascular health (1).
- Low-fat diets do not work: For decades, we’ve been told that eating a low-fat diet is the key to losing weight and staying healthy. However, numerous studies have shown that this is simply not true. In fact, some studies have suggested that low-fat diets may actually be harmful, as they can lead to an increase in triglycerides and a decrease in HDL cholesterol (2).
- The role of insulin in weight gain: One of the key reasons why low-carbohydrate diets are effective for weight loss is that they help to regulate insulin levels in the body. Insulin is a hormone that is produced in response to carbohydrates, and its primary role is to store excess glucose as fat. When we eat a diet that is high in carbohydrates, our bodies produce large amounts of insulin, which can lead to insulin resistance and weight gain over time. By reducing carbohydrate intake, we can reduce insulin levels and promote fat burning (3).
- The dangers of processed foods: Many of the foods that we are told are “healthy” are actually highly processed and contain a lot of added sugars and carbohydrates. Studies have shown that consuming a diet that is high in processed foods is associated with an increased risk of obesity, type 2 diabetes, and other chronic diseases (4).
In conclusion, the dietary advice that we’ve been given for years is based on flawed science and outdated thinking. By reducing carbohydrate intake and focusing on whole, unprocessed foods, we can improve our health, lose weight, and reduce our risk of chronic diseases. It’s time to change the way we think about nutrition and start prioritizing our health over outdated dietary guidelines.
References:
- Santos FL, Esteves SS, da Costa Pereira A, et al. Systematic review and meta-analysis of clinical trials of the effects of low carbohydrate diets on cardiovascular risk factors. Obes Rev. 2012 Nov;13(11):1048-66. doi: 10.1111/j.1467-789X.2012.01021.x. Epub 2012 Aug 21. PMID: 22905670.
- Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr. 2010 Mar;91(3):535-46. doi: 10.3945/ajcn.2009.27725. Epub 2010 Jan 20. PMID: 200