Are carbs good or bad?

• CARBS MAKE YOU GAIN WEIGHT: You have to be calorie deficit if you want to lose weight. It’s not the carbs that are fattening. Weight gain depends on the portion and type of carbs you eat. Many carbs contain excess calories and sugar, for example, white bread, rice, and pasta, and other snack food include chips, crackers, and pretzels. These refined carbs are stripped of outside grain which contains beneficial nutrients, making glucose levels spike quickly. They are calorie-dense. Most of the food items we consume daily have some or little carbs. So, sometimes it gets really difficult to eliminate them from the diet. Carbs with a good amount of fiber (like brown rice) and protein(like legumes) raise the blood sugar level much slowly and keep you full for longer. But, even complex carbs like whole grains, fruits, etc should also be consumed in moderation. There are thousands of options to choose from. Many other nutrients come along with carbs. A healthy diet should have protein, carbs, and fats in appropriate portions according to the daily calorie requirement. Having any of them in a large amount will result in weight gain. So, it’s not only the carbs that make you fat, it’s the excess calorie intake that is making you fat. Choose healthy carb sources and enjoy their benefits. The key is to have them in moderation and according to the daily calorie intake. The Thumb rule is to have 40 to 45 percent carbs,30-35 percent of healthy fats, and 30 percent of lean protein of your daily calorie intake. 
• CARBS ARE LOADED WITH SUGAR: Sugar is always accused of weight gain and many other health issues. But, most of the problems like weight gain and chronic diseases are caused because of added sugar. Most of the time fruits are blamed for their sugar content. Fruits contain natural sugar which is better than the sugar found in processed stuff like cookies, cakes, cereals, etc. that can spike up the blood sugar level quickly. Even whole-grain foods like whole-wheat bread also break down into sugar in the body. But they won’t make your blood sugar spike and crash lie refined stuff. Avoid that added sugar which is hidden in most the processed food and carbonated drinks. Cutting added sugar will help you boost energy levels and mood as well (more than that sugar-loaded cake and cookies). So, it’s not the sugar in carbs making you fat, it’s that added sugar and excess calorie intake. Enjoy the benefits of carbs by choosing healthy sources and avoid processed food.
• NO CARBS AT NIGHT: Really? All the carbs are processed the same way no matter what is the time. The Thumb rule is to have them in moderation and look for healthier sources always. Most of the late-night eaters make unhealthy food choices which are mostly calorie-dense. Choose wisely and mind the portion size. There’s no scientific paper yet to back this up.
• ALL CARBS ARE SAME: No, they aren’t the same. Some types of carbohydrates rich food are better than others. Focus on their source and portion size. You’ll gain weight if you consume excess calories. Depending on the fiber content, carbs break down to sugar at a much slower pace. Choosing carbs with a good amount of protein and fiber will keep you full for longer while consuming fewer calories and this will eventually help you in weight loss. Get the right kind of carbs by cutting down the processed and baked goods, sugary drinks, sweets, and the packaged food loaded with added sugar. They have nothing good to offer and are packed with empty calories. Choose fruits, whole grains(whole wheat bread, brown rice, etc), and starchy veggies(potatoes, sweet potatoes, corn, lentil, etc). These three are the best blend of protein, fiber, and carbs. They will keep the blood sugar level in check and will help you keep the calories in check. So, all the carbs aren’t created equal and you have to make the right choices.
• LOW-CARBS DIET ARE HEALTHIER: The best diet is the one you can stick to. Just because your diet is low in carbs, it doesn’t make you a healthier person. A healthy diet is a balanced one. Replacing all the fat with pasta isn’t good and cutting carbs by eating double cheeseburgers isn’t a much healthier option as well. Carbs are your body’s preferred source of energy and not having enough can make you feel sluggish and lead to brain fog, low blood sugar. Most of the Keto dieters will know about the keto flu and other effects of low carb diet well. Also, food is not only about carbs but also about other nutrients that come along with them. If you want to continue for a low carb diet, make sure your body gets the appropriate nutrients. Low carb diets are just another type of diet. You can have carbs and still lose weight.

There are many myths and facts regarding this macronutrient. Carbs aren’t evil and they can be a part of a healthy diet. There’s no such issue with the Keto diets( low carb diets), but they’re not the only way to lose weight. It’s just a type of diet, if you want to try, you can try. Just make sure you nourish your body with all the required nutrients to keep it healthy. Blaming carbs for weight gain is wrong. Avoiding them to lose weight and considering them the only culprit in your diet is wrong. Choose your food wisely and stay in a calorie deficit if you want to lose weight. Cutting carbs won’t do any miracles if you still eat more than the daily requirement. Build your balanced meal plan with an adequate amount of carbs, protein, and fat. Also, the “zero-carb” food items are mostly highly processed ones, which should be avoided at any cost. Look for the ingredients and don’t go after the front claims. It may take a few minutes to read, but at least you’ll know what you’re putting inside

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