Carbohydrates: what they are and what they are not

Hold on tight, we are about to destroy another longstanding diet-culture misconception. 

Carbs = fattening. 

Cutting out carbs = good weight loss.

Both incorrect. 

Let's break it down and work out why these statements are not true. Firstly, carbohydrates are not a ‘type of food’, a carbohydrate is a chemical molecule that is important for energy release driving cellular function. Carbohydrate molecules come in many  different forms, but all contain carbon, hydrogen and oxygen. Some types of carbohydrate containing foods have many individual molecules (typically ones we call sugars) and some contain complex chains and webs of molecules, all bound together (typically ones we call starch). Whether individual or in a chain, these molecules are then broken down in a process called glycolysis, and in this process they release molecules called ATP (adenosine triphosphate). ATP are then used by all the cells all over the body as energy providers, and they are essential for the cells to carry out normal functions. Functions like brain cell signalling, like DNA replication, like muscle contraction. 

Now, it is true that ATP, the energy provider, can be produced by breaking down other molecules, like proteins and fats. However this process is complicated, laborious, and often will not allow for a consistent enough flow of ATP production. Especially for your brain, which uses up between 20-25% of the energy you consume. 

So now out of the lab, and into the kitchen:

Foods like bread, pasta, rice and potatoes, which we tend to know as ‘starchy carbohydrates’, contain a high proportion of carbohydrate molecules. We know now that those molecules are important for our brain and body function. 

If we consume too much carbohydrate, we will have excess fuel, and so our body will store it in case it needs it another time. The most efficient way for our body to store excess energy is as fat. So too much carbohydrate (or too much of any fuel source) will equate to higher body fat in the long term. 

But please, please, don’t cut out the bread! 

Foods containing starchy carbohydrates, as mentioned above, have many other benefits - especially the wholegrain versions. Bread contains fibre and B vitamins, rice contains magnesium and zinc, and potatoes contain vitamin C. Similarly, the sugar found in fruit should not be demonised at the detriment of consuming fruit: in moderation, the sugar in fruit is tolerable in the body and the benefits of adequate consumption of the vitamins, minerals, antioxidants and fibre are colossal. 

So yes, bread does contain carbohydrates. But it is not a carbohydrate in itself. 

And excess fuelling with carbohydrates can contribute to weight gain - but the key word in that statement is EXCESS not carbohydrate. 

But no, carbohydrates (or carbohydrate containing foods) are not ‘fattening’. 

And no, cutting out carbohydrate-containing foods is not a good way to lose weight. Your body needs their constant energy supply, and all the other good vitamins and minerals they provide. 

If you have any questions about carbohydrates and how they fit into your nutritional needs, especially if you have gestational diabetes of PCOS,  you can message us on social media, or via the website.