Carbohydrates are one of the main nutrients that provide energy for your body. Being the body’s powerhouse, they are essential for a well-balanced diet. There are three main types of carbohydrates found in foods: sugars, starches, and fiber. These three forms in the right amount are needed to keep you healthy. Despite all these facts, carbohydrates always have a bad reputation. Let’s debunk a few common myths associated with carbohydrates.
Myth 1. Carbs Cause Weight Gain
The concept of the low-carb diet is still alive and kicking. They are popular for weight loss based on the belief that carbohydrates cause weight gain. However, this is wrong. Those extra pounds are a result of an increase in your calorie intake and it can come from any food. Even those foods that are higher in protein or lower in carbs can lead to weight gain. Thus, the truth is that your daily intake decides your weight. And if physical activity does not have a place in your life, then do not blame carbs for that excess weight. However, eating too many carbohydrates in the form of processed, starchy, or sugary foods can cause an increase in total calories.
Myth 2. Carbs Make You Hyper
Yes, every other parent may have heard the warning that too many sugary foods lead to hyperactivity in your kids. Sugar has been wrongly accused of this crime. There is no scientific evidence to prove the link between the intake of sugar and hyperactivity. It is found that kids who eat foods with sugar show no difference in behavior than kids who consume sugar-free products. Some have linked excess sugar consumption with Attention-deficit/hyperactivity disorder (ADHD). However, there is no significant association between total volume of simple sugar intake from snacks and ADHD development.1
Myth 3. Carbs Cause Inflammation
Some claim that carbs are packed with ingredients that cause inflammation. And since chronic inflammation is linked with many other serious medical conditions, people dislike carbs. Well, it is a myth without any scientific backup. In fact, high intake of whole grains reduces concentrations of inflammatory markers, including C-reactive protein.
Myth 4. All Carbs Are The Same
Wrong. There are a variety of carbs with different quality and purpose. They do not interact with your body in the same way. High-quality carbs such as whole grains, legumes, most vegetables, and fiber-rich fruits should be given priority. They enhance your health by providing vitamins, minerals, fiber, and phytonutrients. At the same time, you should restrict the intake of refined carbohydrates with a high glycemic index. Because they get digested rapidly and sometimes leads to a rise in blood glucose.
Myth 5. Carbs Should Not Be Present In A Healthy Diet
Eliminating a whole food group from your menu is definitely a wrong move. You need carbohydrates for the effective functioning of your body. Carbohydrates supply the body with glucose and it is in turn converted to energy, which is used to support bodily functions and physical activity.
Myth 6. Avoid Fruits Due To Sugar Content
Well, heights of carb-phobia! Fruits contain natural sugars known as fructose. It can’t be compared to those, which are added to foods. It does not cause any sudden fluctuations in your blood sugar level. As natural sugar normally comes packaged with fiber, your body digests it more slowly. Hence, it does not raise the blood sugar like sugars in other food such as cakes and cookies. According to the American Diabetes Association, the natural sugar in fruit should not be a major concern to people living with diabetics.
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