Do carbs make you gain weight?

Carbs or carbohydrates are molecules that consist of carbon, hydrogen, and oxygen atoms that provide energy for human body activities. This is one of the three most important macronutrients for our survival. The other two are protein and fat. The "s" at the end of carbs means that there is not just one type. According to the National Institutes of Health (NIH), there are three main types of carbs as follows:

Sugars: These are short-chain carbohydrates that are sweet and found in various foods. Examples include glucose, fructose, galactose, and sucrose.

Starch: Also known as polysaccharides, these are long chains of glucose molecules that will eventually be broken down in the digestive system.

Fiber: Comprising carbohydrate molecules of plant origin that our bodies cannot digest, including monosaccharides and polysaccharides. Carbs can be confusing: Some sources suggest that eating carbs can hinder weight loss and cause weight gain; others say that carbs are a necessary part of the diet.

Read to learn the truth about carbs.

There are rumors that eating carbs can be detrimental to your diet. The low-carb diet has gone through an extremely popular phase for weight loss. But here’s the deal:

Carbs don’t make you gain weight, but excess calories do

Carbs don’t cause immediate weight gain, but starch tends to be high in calories. And if you consume too many calories, you will likely gain weight, whether those calories come from carbs or other nutrients. Sure, it would be a problem if your diet consisted solely of carbs, but it’s also an issue if you completely ignore them. Carbohydrates play an important role in your diet; they provide energy for your body. The name of the game is balance: the USDA recommends that 45 to 65% of the daily caloric intake of an adult comes from carbs, with the rest of the calories coming from a mix of protein and fat.

When it comes to carbs, there are a few things to keep in mind

1. Not all carbs are created equal.

Certain types of carbs are healthier for you than others. It’s important to limit refined carbs, which are common in foods like white bread and processed pastries. The refining process means that whole grains have been stripped of many fibers and nutrients, leaving you with sugar and empty calories.

A better way to fill your daily carb quota is to use complex carbs, found in whole foods like oats, whole grains, beans, leafy greens, and potatoes. Complex carbs are lower in sugar and tend to be high in fiber. And fiber takes longer to digest than other types of carbs, so it helps you feel satisfied and full for a longer time. That’s definitely true for me - if I snack on something like an apple, I’m less likely to reach for a candy bar later in the day.

2. Even complex carbs can be high in calories, so watch your portion sizes.

Always read nutrition labels and control your portion sizes. One of my favorite ways to enjoy calorie-dense carbs in moderation is to bulk up the portion with low-calorie foods like vegetables: You’ll get the health benefits of carbs, plus a large serving and low calories!

You should also learn how to increase portion sizes with vegetables.

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