Intro

Hello! I hope your week is going well so far!! And if it isn’t, then I hope you’re able to track down the reason WHY and plan to make some changes in whatever areas you can! 

Today, let’s talk about CARBS. There is a lot of hooplah (SpongeBob SquarePants anyone?) surrounding the importance of carbs, what they are for, which ones are “good”, which ones are “bad”, how much should be consumed, etc. And I wanted to jump into this and give some easy-to-understand science-backed info. on this topic! One of the things I take pride in (and am continuing to work on) is my ability to teach difficult concepts to as many people as I can possibly help. So, the goal of this is to answer some common questions about carbs, and give the info. needed in a way that pertains to getting to various fitness goals. A BIG underlying question here (and the most common one) will be “Will carbs make me fat?”. And we will be answering that throughout this article. 

Let’s get into it! 

What are Carbs?

Carbs (carbohydrates) are a macronutrient (one of three; carbs, fat, and protein) whose main function is to provide energy to the body. When carbs are consumed the body breaks them down into glucose, which is the primary and preferred source of energy for the brain and the body (the muscles especially). So in the simplest terms, carbs give us energy. 

Why are Carbs Important?

Carbs are important because glucose is what our brain utilizes for energy. Fiber also comes from carbs, which is necessary for digestive, gut, and microbiome health (gut and microbiome health is associated with an elevated and more regulated mood). Carbs are also essential for the production of serotonin (mood regulator), and if you don’t consume enough carbs then cortisol (stress hormone) levels are increased. Blood sugar is also regulated by carbohydrates, so without them you will feel irritable and tired. 

So overall, carbs allow you to have a healthy digestive system, regulated mood, lowered stress levels, and alertness. Without them you will have an unhealthy gut (your toilet will be angry with you), lower mood, higher levels of stress, and you will be irritable and tired. 

What happens if I “Overeat” Carbs? 

Excess carbohydrates are stored as glycogen (the storage form of glucose) in the skeletal muscles and liver. Your body can turn a HUGE amount of carbs into glycogen for storage before they are converted to fat (and even if they WERE converted to fat, the body is very inefficient at doing that and so only a small amount of carbs will be converted at all). So, if you have an excess of carbs your body will VERY rarely put them through the process to store them as fat. This is because the body will prioritize using carbohydrates and protein FIRST before it uses fat for energy. 

When carbs are “overeaten” you CAN gain body fat, NOT because the carbs themselves are turned into fat for storage, but because those stores of glycogen will be used and prioritized before fat, so if you have a lot of stored glycogen then your body won’t get the chance to use your stored fat, and it will start to add up as you continue consuming dietary fat. 

In conclusion, your body will continue to store carbs as glycogen in your muscles and liver until it needs to be used. The order of importance for breaking down macronutrients to use for energy are carbs, protein, then fat. If you overeat carbs, and have a large store of glycogen, then your body won’t get the chance to burn and use any fat, so you will continue to retain and store any dietary fat you consume. THAT is why so many people believe carbs make them fat. As you can see, that is not necessarily true. 

Will Carbs Make me Fat? 

In simple terms, no. They will not make you fat. 

When you overeat CALORIES, that can cause you to gain body fat, whether you overeat with mainly carbs, fat, or protein. The macronutrient you over consume doesn’t matter, but the amount of calories you overeat does. 

You are able to store a LOT (like a lot a lot) of glycogen before carbs are converted to fat, and even when they are, the process is extremely inefficient and only has the ability to turn a small amount of carbs into fat to be stored. 

People tend to assume carbs make you fat because they are one of the easiest macronutrients to overconsume. This is because of the highly palatable nature of processed carbs (and how much sugar companies are able to jam-pack into them) which increases our calories and causes us to go way over our caloric intake limit (which then causes weight gain). People also tend to assume carbs make you fat because if you have an excess of stored glycogen in your body then you won’t get a chance to burn any dietary fat, since your muscles and brain prefer to use carbs and protein first; so dietary fat will continue to accumulate. 

What Kinds of Carbs should I Prioritize Eating?

Minimally processed carbs will be the best for your body, partly because the calories tend to be lower naturally, and because you get to keep all the fiber those foods have to offer. Carbs I would recommend prioritizing would be fruit, whole grain bread, quinoa, whole grain/bean based pasta, oatmeal, starchy veggies (squash, sweet potato, etc.), and beans. 

Conclusion

*In conclusion, carbs will not make you fat. 

*Carbs are a macronutrient whose main function is to provide our body with energy. *They are important because they allow us to regulate our mood, lower stress levels, and allow us to remain alert and energized. 

*If you have an excess of carbs your body will store them as glycogen in your muscles and liver. 

*If you “overeat” carbs they will very rarely be converted to fat for storage, and if they are, it is inefficient and there will be a very small amount of carbs that will actually be converted to fat. 

*Carbs that should be prioritized include fruit, whole grain bread, quinoa, whole grain/bean based pasta, oatmeal, starchy veggies (squash, sweet potato, etc.), and beans. 

*People assume carbs make you fat because it is very easy to over consume calories with highly processed carb-heavy products, and because an excess of carbs will be first in line to be burned and used rather than fat (which is last on the list), so fat can easily be accumulated. 

I hope this article helps you clear up some questions or misconceptions you may have had when it comes to carbs, which are a very important macronutrient! If you have any questions or comments please feel free to reach out! I respond quickest to DMs on Instagram (@taylormillerfitness). 

Have a WONDERFUL rest of your day!! I will see you next week!! 🙂 

-Taylor