Do carbohydrates make you gain weight? A nutritionist debunks the myth fueling obesity.
In the 90s, carbohydrates were demonized in the same way fats had been in previous decades. Today, many people still believe that carbs are the enemy when it comes to weight loss. However, according to nutritionist Ismael Galancho, scientific evidence shows a different reality: carbs themselves do not make you gain weight. The real issue lies in a total calorie surplus and the misinformation circulating on social media and in the media.
The True Origin of Overweight
Galancho emphasizes that weight gain is not caused by a specific macronutrient, but by maintaining a prolonged calorie surplus. When a person reduces carbs, they are actually reducing their energy intake and entering a calorie deficit, which leads to weight loss.
Why Carbs Got a Bad Reputation
The quick drop on the scale when eliminating carbs has reinforced the myth. This is because along with carbs, water is lost, resulting in a loss of volume and fluids, not fat.
Confusion Between Types of Carbs
The nutritionist points out that a big part of the stigma comes from grouping very different foods together. Many people associate carbs with pastries, cookies, or ice cream, but carbs also include boiled potatoes, whole grains, legumes, fruits, and vegetables. The difference is significant, and generalizing leads to demonizing what are actually healthy foods.
The Role of Social Media and the Media
Digital platforms have amplified misinformation. Influencers and, in some cases, uninformed health professionals, repeat that carbs make you gain weight. By repeating it so often, the idea is accepted as truth. Galancho insists that it’s time to base nutrition on evidence rather than popular myths.
Carbs Without Fear: The Final Message
The specialist concludes: “It’s not carbs that make you gain weight, but the excess of calories, whether they come from fats, proteins, or carbs. The key is to adjust your intake based on your level of physical activity and personal context. Stop fearing them and prioritize a varied, balanced, and sustainable diet over time.”
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