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True or False? Carb Myths Debunked

Ms. Qurat Ul Ain Aleem

1 min read

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Carbs have been demonized by a lot of health blogs but top nutritionists in Lahore warn that this is just a dietary fad. It is reminiscent of that time when fats were sidelined and now many diets, such as the ketogenic diet, center on them. Cutting out any food group completely is not a healthy practice and you should strive for a balanced diet instead which comprises of fats, proteins, and carbs. Here are some common myths about carbs that you should stop believing:

1-Carbs Promote Weight Gain:

The reason why you lose weight when you eliminate or reduce carbs intake is that you cut back on a large number of calories. However, most of the weight that you lose on a low-carb diet is usually water weight, and in the long run, it might not be that effective for losing weight. There isn’t any study that proves that a low-carb or no-carb diet is more effective than a balanced diet for weight loss. The real issue with carbs is that most people don’t know what a portion looks like, so they end up eating more than they should.

Carbs should be capped at 150 grams and their intake should be spread throughout the day to ensure a steady stream of energy. Moreover, carbs should be paired with other foods to keep blood sugar stable. Ideally, your plate should be one-quarter protein, half non-starchy vegetables, and one-quarter starchy carbs. In a nutshell, carbs do not cause weight gain per se, but it’s their type and quantity that matters.

2-Low-Carb Diets Are Healthy:

Even though low-carb diets may improve metabolic markers, they do not necessarily reduce the risk of cardiovascular diseases and overall mortality. In fact, some studies have linked carbohydrate restriction to increased risk of mortality. Though low-carb diets may produce favorable results in short term, it isn’t necessary to continue a low-carb diet for a prolonged period of time. Most benefits that people are seeking from a low-carb diet can be accomplished by cutting out highly processed carbohydrates. Natural carbs should be a part of a healthy diet.

3-Only Grains And Bread Have Carbs:

A common misconception is that only pasta, bread, and rice contain carbs, whereas in reality even plant-based foods and dairy products contain carbs. And most importantly, they should all be a part of a balanced, healthy diet. Many people shun grains and munch on fruits and vegetables, thinking that their diet is carbs free. Ideally, you should eat the carbs that are high in fiber and low in sugar.

If you have any misconceptions about carbs, you can consult a nutritionist who will make a well-balanced diet plan for you. You can find and book an appointment with top Nutritionists in Lahore, Karachi, and Islamabad through oladoc.com. You can also call our helpline at 042-3890-0939  for assistance to find the RIGHT Doctor for your health concerns.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Ms. Qurat Ul Ain Aleem - Author Ms. Qurat Ul Ain Aleem is among the Best Nutritionists in Lahore. Ms. Qurat Ul Ain Aleem is a Nutritionist and Dietitian. She has a BSc. (Home Economics), MSc. (Food And Nutrition), PGDD and M.Phil (Public Health) degree along with an experience of 5 years. She is also a member of Pakistan Medical and Dental Council (PMDC).
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