Are Carbs Making Me Fat? – Episode 164

Hola amigos! Welcome to One Small Bite!

This possibly one of the most common questions I get from clients, or anyone. Listen in to this amazing episode where I set the record about carbohydrates, and whether they actually make us gain weight or not.

In this episode you’ll learn…

• The different types of carbohydrates
• Why the are so important for our health, and what that means
• How carbohydrates are essential for fueling your body
• The connection carbohydrates have to our identity and culture
• Whether they do or don’t make us gain weight
• A simple One Small Bite approach to enjoying them

Episode Show Notes:

During a consultation with a client a few weeks ago, I suggested having a slice or two of whole wheat toast with breakfast.

The client commented “I tend to get bloated or I get a heavy feeling when I eat carbohydrates. Don’t they make you gain weight?”

This is one of the most common questions I get about carbohydrates. The fear of carbohydrates has been seared into our brains by a slew of diets and marketing hype over the last 20 years. Doctors, health professionals, social media, news, and so many more people talk about carbs being the weight gain food.

I’d like to set this straight. All food has the potential to make you gain weight!

Some weight gain throughout life is essential for growth and good health. I often tell people that you can live a long life overeating, but not so much if you starve. What’s more important is that carbohydrates are the main source of energy for our bodies.

“But David, aren’t there healthier types of carbs?” Well in reality, there are different types of carbs. Some are more processed than others, but to say one is healthier than the other is a little misleading.

Let’s look at what foods contain carbohydrates.

What most people think of when they say carbs are the starchy types like potatoes, rice, pasta, cereal, bread, and pastries. But other types of foods that also contain carbohydrates are fruits, dairy, beans, and a small amount in some nuts and seeds.

Other types of carbohydrates are the more processed one like almond milk, soy milk, desserts, chocolate, candy, and various forms of sugars. This is what most people seem to fear. That all these carbohydrates will turn into fat in the body, which might be true, but it really depends on the individual’s needs. I’ll get into more details about that in a few.

Carbohydrates like bread, pasta, rice, potatoes, and other starchy types have been demonized or villainized over the years, but they are an essential part of so many cultures. What would be unhealthy would be to ask people to eliminate or remove those foods from their diets.

That’s like asking people to stop being Latino, African-American, Muslim, Asian, or Italian.

Let me give you an example. If I remove, eliminate, or restrict an amount of carbohydrates I would likely be removing a considerable amount of energy (calories) from my diet. Therefore, there’s a very high likelihood I’ll lose weight.

What’s actually happening is one would be eliminating a bunch of other things by removing the carbs. For example, would you just eat the spaghetti sauce without the spaghetti, or eat a sandwich without the bread (ok, you might do a lettuce wrap if you’re no-carbing)? Not really, but by cutting out carbohydrates you eliminate sauces, spreads, creams, dressings, sides, condiments, and a slew of other foods…calories.

Hence, the likelihood you’ll lose weight.

Here’s one reason that is often overlooked when cutting out carbs. Yes, it’s important to eat those whole grains, higher fiber and protein, and those less processed kinds, but in reality many of these types of carbs don’t fit into various cultural meals.

My mother would often make us Colombian arepas for breakfast. Arepas are essentially a white or yellow corn, thick and starchy, pancake. They were so delicious with butter, cheese, and a fried egg on top. I cannot imagine having a high fiber, whole grain, high protein arepa. The taste I grew up with would be completely foreign. It just wouldn’t taste right.

These are flavors I grew up with and they make me feel connected to my roots. To be disconnected from my background and family can lead toward loneliness, stress, and possibly even depression.

How is that healthy? It’s NOT!

Carbohydrates don’t make us fat or gain weight any more than other foods do. All foods fit, regardless of their processing. It’s not what we eat so much, but how we eat it.

“But David, what about those highly processed carbohydrates like pastries, candy, or baked products out there?’’ These are designed by the food industry to deliver a very high amount of sugar, fat, and to make us buy more. But I’m also saying that in small amounts, there’s nothing wrong with these foods either.

The problem is that these types of carbohydrates are clumped together with bread, pasta, rice, and potatoes.

A simple, One Small Bite approach I take with helping people enjoy carbohydrates is to slow down and listen to what the body needs and wants.

I often ask clients to find a quiet place to slowly eat carbohydrates without any distractions. Slow down and pay attention to the food, flavor, mouth feel, and thoughts and feelings happening while eating it.

This mindful eating approach works wonders. It helps you enjoy the food without all the clutter and distractions in your mind.

In many instances, people tell me that by practicing to slow down and mindfully eat a snack or meal, helps them eat less and not feel out of control.

It’s a way to make peace with food and truly learn how to enjoy your food without all the challenges. Weight gain is less likely to happen, and you won’t have to live avoiding the foods you enjoy.

Carbs don’t make you fat, eating mindlessly and fearfully is more likely to cause that.

Resources:

ON Community
A community of people just like you interested in building a positive relationship with food and body, to learn and practice new habits, grow together, so that people can feel good and live fully. Read about it here: ON Community

Where do I go from here?

• If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
• Hit that subscribe button so you won’t miss another episode.
•  Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
• Share the show with friends.
• If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.

Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!