Do Carbs Make You Fat? 6 Nutrition Myths Debunked
Do carbs really make you fat? And how was it again with butter and margarine? These 6 nutrition myths were debunked long ago, yet they stick around as stubbornly as holiday weight.
Myth 1: A shot of liquor aids digestion
We wish! On closer inspection, it is hard to see what this myth is even based on. That after-dinner digestif might feel nice, but it does not help digestion, quite the opposite. Alcohol relaxes the stomach muscles, so the stomach works more slowly and the food you ate takes longer to move on.
Myth 2: Margarine is healthier than butter
A tough myth that has held on for over 100 years. Today margarine is made from various plant oils, skimmed milk or water, vitamins as well as emulsifiers, flavourings and colourings. From an environmental angle margarine often does better than butter, but that does not automatically make it healthier. The hardening process can also create trans fats. Their amount is far lower in modern production than it used to be, but the topic is not entirely off the table.
Butter is considered one of the least processed staple foods. It contains no trans fats like hardened fats, but it is made up of roughly 60% saturated fatty acids. In small amounts that is fine, but like margarine, butter belongs only thinly on your bread. If you fancy a change, try ghee (clarified butter) or reach for cold-pressed olive oil, linseed oil and nut oils, tasty and versatile in the kitchen.
Myth 3: Too many eggs raise your cholesterol
A myth we are happy to debunk: eggs are among the most wholesome foods there are. They provide numerous minerals such as iron and zinc, plenty of vitamins, lecithin and all the essential amino acids. Their high biological value makes them a valuable protein source. Still, moderation pays off, and when buying, origin and husbandry matter, because an egg is only as good as the hen's feed and living environment.
Myth 4: Carbs make you fat
How lovely a world would be where pasta with cream sauce makes you slim. Sadly it does not. White flour products consist of refined carbs that are digested fast and make you hungry again just as quickly.
This is exactly where the misunderstanding lies: when we complain about carbs, we usually mean the unfavourable ones, for example in pizza or fries, where carbs meet a lot of fat. Carbs in themselves do not make you fat, because there are favourable ones too. These include ancient grains like spelt and green spelt, legumes like beans and lentils, and starchy root vegetables like potatoes (not from the deep fryer!), parsnips and Jerusalem artichokes. These complex carbohydrates provide lots of fibre and keep you full for a long time.
Fibre as a satiety building block: Glucomannan
When it comes to carbs and satiety, soluble fibre is a handy helper. One of them is glucomannan, a fibre from the konjac root. Glucomannan contributes to weight loss in the context of an energy-restricted diet, this effect occurs with a daily intake of 3 g of glucomannan in three portions of 1 g each, together with one to two glasses of water before meals. Important: always take glucomannan with plenty of liquid and swallow it well. If you have swallowing difficulties or narrowing of the oesophagus, you should avoid it.
Glucomannan Capsules
Soluble fibre from the konjac root in handy capsule form, take it with plenty of water.
€17.50 per tub€59.70 €52.50
you save €7.20
€16.30 per tub€99.50 €81.50
you save €18.00
Prices incl. VAT. Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle.
Myth 5: You have to avoid fat
This myth is debunked too. Fat does have more calories than carbs and protein, but good fat belongs in every nutrition plan. There are three types:
Unsaturated fatty acids are valuable and involved in many normal body functions. You find them mainly in plant oils (unhardened), nuts, seeds and fish.
Saturated fatty acids should land on your plate only in small amounts. They are mainly found in animal products like pork, cream and butter.
Trans fats are best avoided as much as possible. They form when actually healthy fats are industrially hardened, and are mainly found in ready meals, fried food, packaged snacks and baked goods. Nutritionally they bring no benefits.
Myth 6: Smoothies are just as good as fruit and veg
We debunk this one reluctantly, because we love smoothies too. They are made of pureed fruit and veg, look great and are quick to drink, ideal for anyone who dislikes chopping. And unpopular vegetables simply disappear into the mix.
Compared to classic chewing, though, smoothies often come off worse: the crushed fruit particles often provide less fibre at a higher energy density, especially when the smoothie is stretched with sugary juice. Because of the smaller volume they fill you up less, and the chewing experience is missing. Replacing the odd portion is fine, but as a permanent solution fresh fruit and veg are the better choice, ideally pureed with the skin and without added juice.
Frequently asked questions
Do carbs really make you fat?
Is butter or margarine the better choice?
Are smoothies a full replacement for fruit and veg?
More on healthy eating in the Surpresa Natural blog
Eating mindfully does your body and mind a daily favour. For more tips, browse our Surpresa Natural blog. There you can read, for example, about the benefits of omega-3 fatty acids, which foods help against inflammation and the difference between natural and synthetic nutrients.