We’re working our way through the top 6 diet myths, and this week we tackle a big one: carbohydrates.
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If you’ve dabbled in diets through the years, you’ve undoubtedly considered cutting out carbs. Let’s take a look at what the research says and see if we can sort fact from fiction.
Myth: To lose weight and be healthier, cut carbohydrates
There is something lurking in your kitchen that may be toxic to you and your entire family. You may have several versions of it in your pantry, fridge and freezer, and worse yet, it may be within arm’s reach of small children.
I’m not talking about your oven cleaner or dishwashing detergent — things that your family could accidentally ingest. I am referring to something that you may be giving them several times a day: simple carbohydrates. These simple carbs could be in your bread, pasta, crackers, cakes, cookies and pretzels. They can be bad for your health, but don’t let that ruin the reputation of their more healthy cousins: complex carbohydrates.
Not all carbs are created equal, and cutting them out altogether means you’re losing an opportunity to improve your health and your weight. A 2008 study in the New England Journal of Medicine found that adherence to a Mediterranean diet (a diet high in complex carbohydrates) helped with overall weight loss. Going further back, a 2002 study in the Journal of the American College of Nutrition found that replacing refined grains with whole-grain and minimally processed grain products, along with eating more fruits and vegetables, may help to reduce the risk of both type 2 diabetes and heart disease.
On the flipside, the same study found that a diet high in refined carbs (white bread, pasta and rice, for example) contributes to hypertriglyceridemia, a condition that increases your risk of atherosclerosis and other conditions — yet another reason to stay away from simple carbohydrates. A 2010 study in the journal Archives of Internal Medicine found similar results.
The list goes on: A 2007 study in the American Journal of Clinical Nutrition found that refined grains in the diet — defined as white breads (lavash, baguettes), noodles, pasta, rice, toasted bread, milled barley, sweet bread, white flour, starch and biscuits — were associated with an increased risk of insulin resistance and metabolic syndrome, which is a risk factor for heart disease and diabetes. The authors commented that the combination of the obesity epidemic and growing intake of refined carbohydrates have created a ‘‘perfect storm’’ for the development of cardio-metabolic disorders.
With this laundry list of evidence, it’s easy to be scared of carbs. But instead of elimination, consider replacement. You can keep complex carbohydrates in your diet if you aim only for ones that are 100 percent whole grains, or are contained in fruits, vegetables and legumes.
Carbs to Keep
Make the replacements below for a healthy dose of complex carbohydrates.
- Eat brown rice instead of white rice.
- Opt for a 100 percent whole grain English muffin instead of a white English muffin.
- Try whole wheat pita bread instead of plain old white bread.
- Eat an orange and skip the glass of processed orange juice.
- If you need a snack, choose popcorn over potato chips.