The assertion that “carbohydrates cause weight gain” is one of the most enduring and detrimental myths in dietetics. Weight accumulation arises not because of any single nutrient, but due to an excess of overall calories in the diet. Nevertheless, the quality and quantity of carbohydrates truly play a significant part in how the body manages energy.
Why have carbs become “enemy number 1”?
This is connected to the popularity of low-carb diets (Keto, Atkins). They certainly produce swift results due to water loss (1 gram of carbs binds around 4 grams of water) and food choice restriction, which leads to an overall calorie reduction. But this does not imply that carbohydrates themselves are the root cause of obesity.
Carbohydrates are the principal energy supply for the body and the brain (1 g = 4 kcal). If you regularly consume more calories (from any source: carbs, fats, or proteins) than you expend, the surplus is stored as fat. Even on a high-carb regimen, but under conditions of a calorie deficit, you will shed pounds.
Carbohydrates serve an energetic function and act as the primary fuel source for cells.
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Carbohydrates are divided into two main categories:
- Simple (fast) carbohydrates — those that contribute to weight gain when consumed excessively.
Fast carbohydrates include sugar, sweets, white bread, baked goods, sugary drinks, and many processed foods—they are rapidly digested, causing a sharp spike in blood glucose and insulin levels. Because of this, the feeling of hunger quickly returns and there is a reduction in insulin sensitivity (risk of type 2 diabetes). Furthermore, fast carbs encourage overeating due to low fiber and nutrient content.
- Complex (slow) carbohydrates
These form the foundation of a healthy eating plan. They include whole grains (oats, buckwheat, quinoa), brown rice, legumes (lentils, chickpeas), vegetables, and whole-grain bread. They are rich in fiber, which slows digestion, ensures prolonged satiety, maintains stable blood sugar levels, and nourishes beneficial gut microbiota. Additionally, they contain fewer calories per volume, assisting in overall calorie control.
“Carbohydrates are not inherently harmful,” noted nutritionist and preventive medicine specialist Anastasia Efimova to aif.ru, “but rapidly absorbed carbohydrates can elevate blood sugar levels faster. If protein, fiber, and healthy fats are added to them, the absorption speed decreases, and energy levels remain more stable.”
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