Top 2 in Top 10 misunderstandings about nutrition.
Myth 2: Carbs are not good for you
For decades, fat was viewed as an enemy; Today, carbs become new victims. A bad reputation for carbs and insulin is becoming more common.
Many believe that the GI (glycemic index) and insulin index rank foods according to their "unhealthy" levels. However, research on diets with low GI indicates neutral or insignificant results, even for diabetics. Moreover, a low GI diet does not show superiority compared to other diets.
Similarly, the carbohydrate-insulin model of obesity, which suggests that obesity is caused by carbs and the insulin reaction that carbs produce, has no scientific evidence. In 2017, a meta-analysis of 32 controlled studies was published. In each study, meals were provided, to ensure that each diet would have enough calories and nutrients for each person (in each study, the calories and protein levels were equal but The amount of fat and carbs is different.) So what is the result? These studies help us understand the weight loss mechanism. A low-fat diet will result in greater fat loss (average of 16 grams a day) and greater energy consumption (average of 26 calories per day). Thus, a low-fat diet will have the advantage of reducing fat, although this advantage is still not physiologically significant.
These results are consistent with long-term studies on low-carb or keto diets. The meta-analyzes showed no significant difference compared to the high-carb diet.
Cutting back on carbs (especially processed carbs) can be beneficial, if that helps you eat healthier. But if cutting carbs makes your diet worse, or making you feel worse, or you can't follow it, then you should consider other options. If you want to lose weight, it's important not to replace fat with carbs or carbs with fat, but the daily calorie deficit.
Fact: Carbohydrates are not inherently harmful. As long as you don't eat too much.