The Truth About Carbs and Fats: What Science Says About Your Diet and What The Internet Gets Wrong

A science-based look at common misconceptions about carbs, fats, and healthy eating.

Photo by Brooke Lark on Unsplash

In an era dominated by social media influencers, fad diets, and viral TikTok trends, myths surrounding nutrition are prevalent.

While most of these ideas may seem harmless, they can lead to confusion and unhealthy habits.

Let’s take a look at a couple of the most common nutrition myths — and what scientific research actually tells us.

Myth 1. Carbs Make You Fat

The low-carb craze has led people to be wary of bread, pasta, and even fruit.

But carbs are your body’s primary source of energy, and complex carbs (like whole grains, vegetables, and legumes) are packed with fiber, vitamins, and minerals.

Understanding the differences between types of carbohydrates is crucial when tackling weight loss, and educating yourself is the best way to make informed decisions about your diet.

Simple Carbohydrates

Simple carbohydrates, also known as simple sugars, are commonly found in high quantities in sodas, energy drinks, fruit juice, candy, syrup, honey, doughnuts, pastries, and cookies.

These foods are referred to as “empty-calorie” foods because they have low nutritional value: lacking vitamins, minerals, or fiber. They can also increase your blood sugar quickly and make it harder to manage diabetes. Some types of simple carbs are found in fruits and dairy products, which contain beneficial nutrients and are essential for achieving a balanced diet.

Complex Carbohydrates

Complex carbohydrates are found in plant-based foods, such as fruits, starchy vegetables (like potatoes, corn, and peas), and whole grains.

This type of carb is filled with fiber, vitamins, and minerals, and some of these foods (notably beans and lentils) are also a significant source of dietary protein. Choosing these carbs is crucial for maximizing nutrition while minimizing the impact on blood sugar.

Healthy Body Weight and Confidence in Yourself

Our body weight is closely tied to the balance between the number of calories we consume and the number of calories we burn.

Overeating of any food, even healthy ones, can result in weight gain when it amounts to more calories each day than those expended.

Focusing on the quality and quantity of our carb intake each day is thus very important when achieving a balanced diet. Limiting simple carbs and instead emphasizing complex carbs in our diet, can lower risks associated with type 2 diabetes.

Weight gain is not solely linked to carbohydrates: overconsumption of any food can cause weight gain. A focus on complex carbs (whole grains), which contain more fiber, can help you keep a healthy weight.

Myth 2. Fat Should Be Avoided

“Hopefully you have already heard it, but a low-fat diet for diabetes and heart disease is outdated advice.” — Christine McKinney, RD LDN CDE (Johns Hopkins)

Let’s tackle this one step at a time.

There are three categories of fats: Unsaturated fats, Saturated fats, and Trans fats.

Unsaturated Fats

Unsaturated fats are liquid at room temperature, and are generally considered to be beneficial because they can improve blood cholesterol levels by boosting good cholesterol (HDL) and lowering bad cholesterol in your bloodstream (LDL) — and thus lower the risk of heart disease and stroke.

This type of fat is commonly found in plant-based foods, such as vegetable oils, nuts, and seeds.

There are two main types of unsaturated fats:

1. Monounsaturated fats — found in high concentrations in:

• Olive oil
• Canola oil
• Peanut oil
• Safflower oil
• Sesame oil
• Avocados
• Peanut butter
• Almonds, hazelnuts, pecans, pumpkin seeds, sesame seeds, and other nuts/ seeds

2. Polyunsaturated fats — found in high concentrations in:

• Canola oil
• Corn oil
• Soybean oil
• Sunflower oil
• Fish
• Walnuts, flaxseeds, and sunflower seeds
• Tofu/ Soybeans

Omega-3 Fats

Omega-3 fats, a necessary type of polyunsaturated fat, are essential for **heart and brain health.**

Since our bodies can’t produce them, a great way to get enough omega-3 fats is by eating fish at least twice a week. There are also good plant sources of omega-3 fats, including flaxseeds, walnuts, and canola or soybean oil.

Healthy Heart = Healthy Weight, Body

Unfortunately, most people don’t eat enough unsaturated fats, with many failing to meet the American Heart Association’s recommendation that 8–10 percent of daily calories should come from polyunsaturated fats.

Saturated Fats

Saturated fats are solid at room temperature and are mainly found in animal foods, as well as in plants such as coconuts, coconut oil, and palm oil.

Think chicken, beef, whole milk, cheese, and ice cream.

The U.S. Department of Agriculture recommends that less than 10 percent of daily calories come from saturated fat. However, replacing saturated fats with refined carbs will only lower both good and bad cholesterol, and the net effect is just as bad for your heart.

The **biggest sources of saturated fats** in the US are:

• Cheese
• Pizza
• Ice cream
• Meat products

Some studies suggest that eating high amounts of saturated fats doesn’t actually raise the risk of heart disease, while others argue that they do.

The key takeaway is this: cutting back on saturated fats can be beneficial if replaced with good fats, the most important of which is polyunsaturated fat.

Trans Fats

And last and definitely least, Trans fats.

This type of fat is made through a synthetic process called hydrogenation.

Trans fats are the worst type of fat for your heart, blood vessels, and overall health. They raise bad LDL cholesterol and lower good HDL cholesterol, create inflammation, and have harmful effects even in small amounts.

If they are so bad, why are they even used?

The answer is simple: trans fats extend shelf life and provide the desired texture and taste in processed foods. Thus, this type of fat is common in:

• French fries
• Doughnuts
• Commercially baked goods
• Some packaged foods, like microwave popcorn and frozen pizza

Overall?

Trans fats and excess saturated fats (such as those found in processed snacks and fried foods) are the ones to limit.

But healthy fats? Your body needs them.

My hope is that this article empowers you to make informed choices about your diet and think critically about common social media trends that target your health.

After all, when it comes down to your health, it pays to ask questions.

Clap and follow for more articles like this!