MACRONUTRIENT MYTHS: All carbohydrates are created equal and less is better.

If protein is the magical nutrient we all crave, then the carbohydrate is the one we seem to fear. There is also as much misinformation out there about carbs as there is about protein. I’m not sure how carbs came have such a bad rap, but I think it is related to how much we seem to adore protein. There has to be a bad guy and carbs make you fat, right?

The main function of carbohydrates in our body is to provide energy, especially for the brain and nervous system. They come in the form of sugars, starches and fibre, and are found in grains, fruits, vegetables, legumes and pulses. Animal-based foods contain little to no carbohydrates, but this also means no fibre - more on that later!

There is a whole movement out there that emphasises restricting carbohydrates for weight loss. The theory is, that if carbs are not used then they are stored as fat. This is simply NOT TRUE. What leads people to gain weight is excess calories. It doesn’t matter if these are protein, carbs or fat, if you eat too much then you will gain weight. Restricting carbs may cause weight loss initially but can also impact long-term health in a negative way. 

And here’s the great thing about whole, plant-based carbohydrates, they are relatively low in calories, compared to their protein and fat counterparts. This means you can eat much more without worrying about consuming too many calories. They also tend to be much more nutrient dense and satiating. I found this quite liberating when I first went plant-based. I can’t tell you the last time I counted calories - now I just eat until I’m full, it’s that simple!

My good friend the potato is often much maligned for being ‘too carby’ and thought of as a fat maker. How can this be possible when one large boiled potato contains only trace amounts of fat, 27gms of carbs (9% of the RDA) and 2.5gms of protein. The carbs also come from a whole food so are easily digested and utilised by the body. Along with the ‘carbs’ also come fibre, vitamin C (29% of the RDA from one potato!), some B vitamins, folate, iron, magnesium and selenium as well as a host of other vitamins and minerals. Perhaps it is more how a potato is prepared, and what it is served with, that makes them a fat maker - deep fried, fried, roasted or baked in oil and served with sour cream, cheese, eggs and bacon. If you need some more proof that potatoes are awesome check out Andrew Taylor’s story, he ate nothing but potatoes for a year and lost over 55kg!

While everyone seems to be obsessing over carb/protein ratios and how to lose weight, a very important nutrient gets forgotten about, and that’s fibre. 97% of Americans are deficient in fibre and NZ usually tracks very similar to nutritional statistics in the US. Fibre gives structure to the cell walls of plants and was once thought to be unnecessary, but is now known to play a critical role in feeding our good gut bacteria. It also improves digestion, stabilises blood sugar levels and helps with the excretion of unwanted substances from the body. When I went plant-based and increased my fibre intake, my blood sugar stabilised and this really was life changing for me (you can read more here). No more hunger induced mood swings and shaky hands, just large meals full of ‘carby’ goodness. 

The fact that carbs breakdown in to sugars might be where some confusion seeps in. We hear the word ‘sugar’ and tend to assume that it must be bad. Yes, refined white sugar is not good for us but this isn’t the same as sugars found in fruit, vegetables and whole grains. White table sugar is a highly processed food containing very limited, if any, micronutrients. The sugar in fruit however, is a whole food that comes along with hundreds, if not thousands, of other micronutrients, water, and fibre. There have been many studies showing the benefits of fruit on health even when consumed in excess. Fruit may be ‘high’ in sugar in a sense, but this sugar comes in the perfect package of fuel for our bodies - it provides energy and nourishment.

The take away from all this? Don’t stress about macronutrients and their ratios. Just eat real, whole, plant-based food when you can and you will get what you need. Traditional diets high in fruits, vegetables, and starches have kept people slim and healthy for thousands of years. As I’ve said before, nature makes it easy to get what we need if we just eat real food! Don’t fear the carbs (unprocessed, whole food ones!), and don’t fear the potato. 

Carbs for life!

Disclaimer: I am not a nutritionist or health professional. I have completed a certificate in Plant-Based Nutrition from eCornell and have done in-depth research about plant-based living. The information I trust is mostly sourced from medical professionals that are leading the way in this plant-based revolution. Check out my recommended page for more info.