The Truth About Carbs: Do They Really Make You Gain Weight?
So much confusion and misunderstanding about carbs. This week my dentist said he had a patient trying to eat 3,000 calories of protein a day and skipping the carbs. My dentist told him his kidneys wouldn’t like all that protein. I just heard a commentator on TV say they are eating a lot of protein and skipping the bread. What is the truth about carbs? Do carbs really make you gain weight, make you fat?
Should
you go on a low carb diet to lose weight?
In 2017 researchers
reviewed 32 clinical trials of patients eating the same calories and protein
but on high or low carb diets. Those on
a low carb diet lost the same amount of weight as those on a high carb
diet. Other researchers looked at weight
loss differences in those on a high protein diet or a high-carbohydrate
diet. Surprise, surprise, there was no
difference in pounds lost. Marilyn Holmes,
a registered dietitian
at Vanderbilt University says, “Weight gain is not due to carbs themselves, but
from the over-consumption of any type of food.”
How
much of your diet should be carbs?
My
students were always shocked to learn that about 50% or 45-65% of the calories
you eat each day should come from carbs.
The Dietary Guidelines for Americans recommends 45-65% of your daily
calories come from carbohydrates. I also
told my students our brains
need carbs as “carbohydrates are the primary fuel source for our brain. Not only our brain but our muscles and nerves
need carbs.” Your body’s primary fuel
source is carbs. Athletes
fueling for a game know they need to have enough carbs in their diets. “Consuming carbohydrates before, during, and
after exercise helps replenish glycogen stores, supports muscle protein
synthesis, and improves overall performance.”
Are there good and bad carbs?
Good carbs:
Focusing on high quality carbs like whole grains, fruits and vegetables is the
key. As noted in Best
Diets for a Healthier You in 2025, one of the best diets to be on is the
Mediterranean Diet. A diet that focuses
on fruits, vegetables, olive oil, nuts, fish and whole grains.
Not so
good carbs: Highly processed
carbs full of added sugars and low in fiber like sugared sodas, fruit
drinks, desserts and sweet snacks are low in nutrition and can contribute to
weight gain, obesity and increase one’s risk of heart disease. (See: Is
Your Favorite Snack an Ultra-Processed Food? ) Refined grains are processed to remove the
nutrient rich bran and germ. Refined
grains include white bread, white rice, corn grits, any food made with white
flour.
How
many of our carbs should be whole grain?
At least
50% of the grains in our diet should be whole grain. It is fine to have some refined grains like
white bread or white rice, but then other meals should contain some whole grains
like oatmeal, whole wheat bread, or brown rice.
I often eat whole grains for breakfast and lunch and then at dinner I
can enjoy either whole grains or some refined grains.
In conclusion: There seems to be an endless debate
about carbs. But the evidence is clear: carbohydrates are not the enemy. Weight gain isn’t about carbs alone – it’s
about total calorie intake and food quality.
Demonizing carbs leads to confusion, extreme dieting, and unnecessary
restrictions that could leave your body without the fuel it needs.
Instead of
fearing carbs, focus on balance.
Prioritizing whole grains, fruits, and vegetables while limiting highly
processed foods ensures your body gets the nutrients it needs without excess
empty calories. The Mediterranean Diet,
one of the healthiest approaches, shows that carbs can be part of a
sustainable, nutritious lifestyle.
At the end
of the day, its not about cutting carbs – it’s about making informed
choices. Your brain, muscles and overall
health depend on the right kinds of carbohydrates, and understanding their role
will lead to a better eating habits without unnecessary guilt. So rather than asking whether carbs make you
fat, ask how they fit into a well-balanced diet that keeps you feeling your best.
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