The Great Carbohydrate Debate

“I don’t eat carbs after lunch because they are bad and they make you put on weight.”


This is the most common misconception I hear with clients and when delivering seminars. And it is also my most hated misconception! When looking at weight gain, it all comes down to consuming more energy than what we are burning. On the other hand, if we want to lose weight, we have to expend more energy than what we consume. There are 4 sources of energy (kilojoules or calories) we can obtainfrom our diets and these include:
• Protein (16kJ per gram)
• Carbohydrates (17kJ per gram)
• Alcohol (29kJ per gram)
• Fat (37kJ per gram)

Carbohydrates are the body’s preferred source of energy as they are stored and broken down efficiently for tasks when they are needed. Carbohydrates are converted into glucose to use as energy, and are the major fuel the brain uses to function. Without a sufficient carbohydrate intake, individuals can suffer from light-headedness, lack of concentration, mental confusion and headaches. Carbohydrates are also necessary for maintaining health of the nervous system, fuelling our muscles and bowel health. A diet low in carbohydrates can also promote sugar cravings. So you can see that carbohydrates perform a wide variety of roles in the body.

By cutting carbohydrates out of the diet, you are reducing your intake of a large group of nutrients. Wholegrains, fruits and vegetables are all carbohydrates and by reducing these foods, you will be at risk of becoming deficient in:
Vitamin B1, Vitamin B2, Vitamin B3, Biotin, Vitamin B5, Folate, Vitamin E, Fibre, Potassium, Magnesium, Zinc, Iodine, Selenium, Manganese and Chromium. That's a lot of nutrients!


Individuals often avoid pasta, rice and potato at dinner time, because they have heard they will put on weight. You could essentially eat pasta all day and still lose weight if you are consuming less kJ than what you are burning.

As mentioned above, a positive energy balance (too much energy to be used up) is going to lead to weight gain and a negative energy balance will promote weight loss. The composition of your diet is not that important for losing weight, it is important for health though. A diet should always contain a range of nutrients and all foods in moderation. It’s all about balance, and every meal or snack should contain a good source of carbohydrate. So keep this in mind next time you feel like having some spaghetti bolognaise.