the REAL Truth About Carbs (not stupid BBC version)

Fri, 06/08/2018 - 22:51 -- Jamie

 

So I got a couple of messages last night defending the BBC program with the defence that “it was a GP who gave the truth about carbs so who are we to believe”

If you were unlucky enough to watch or read that abomination by the BBC, then it's time to set the record straight. Ok.... so let’s break this down a little and then onto about the REAL truth about carbs.

Dr Maassarani is a GP who thinks 
"Beige carbs" 
are somehow uniquely fattening. 

As has been covered elsewhere recently, GP's get next to no nutritional training, unfortunately (not all, but most only cover a couple of hours lectures in there degree)

https://www.bbc.co.uk/news/health-43504125

Not to be discouraged by a lack of training in the field of nutrition our Doctor goes on to claim that:

"Most of the starch and sugar in these beige and white carbs are broken down into glucose for energy, and if you eat too much, the glucose is stored as fat."

Firstly, glucose is rarely, if ever, stored directly as bodyfat. Sorry Doc, that's just basic physiology.

If you are interested in this sort of thing, then please dive into this great summary here: 

https://bodyrecomposition.com/fat-loss/how-we-get-fat.html/

Suffice to say if you eat too much of anything a calorie surplus then you gain fat. Be that carbs, fat or protein. 

Carbs are not unique in this effect; yes Mr. Wicks, even those "healthy fats" can make you fat and no you can’t eat more and do less 

But what's worse for our intrepid Doc is that he even lumps potatoes and rice into the beige claim!

1. White potatoes have one of the highest satiety scores of all foods (satiety score means they keep you feeling full for longer and more satisfied) which is good if your goal is weight loss.

2. 127 milliion Japanese and 1.3 BILLION Indian citizens diet consists highly of rice and these citizens may dispute his claim that "beige" rice is somehow the cause of all our weight gain woes.

So why were his patients successful by eating more "green carbs" and omitting their usual beige fare?

They ate fewer calories, plain and simple.

They ate overall LESS calories 

Research shows that low carb diets result in a spontaneous reduction in calorie intake, even if you're not monitoring your diet intake.

Mainly because:

1. You're limiting one whole food group, so you have less choice. Less food variety = a lower calorie intake 

2. You eat more protein, upping protein intake reduces hunger = a lower calorie intake

3. By opting for "green carbs" over those supposedly nasty "beige carbs" (what ever the heck they even are) you eat more vegetables, which are fibre rich and also contribute to feelings of fullness resulting in yes you guessed it a lower calorie intake 

So if the above weren't enough for you and the doc, how do you explain the graph below?

Clue: It's not carbs, it's too much food (calories), period.