Not getting enough calories because afraid of carbs

Lanag12 wrote: »

I never hit my calorie limit, sometimes even barely because I hear your not supposed to eat a lot of carbs. I eat pretty healthy carbs but are carbs really that bad for you? I’m so confused which is probably why I’m under calories a lot

It sounds like you've been reading or hearing some not very credible things.

If for some reason you'd prefer to eat low carb (many do), change your macros. (Plenty of people who like low carb don't buy into the silly idea that carbs are bad for you.) Undereating is bad for your health.

If the fear of carbs is because you think they magically prevent you from losing weight, dismiss that idea -- calories are what determine weight gain, loss, or maintenance.

For health (i.e., nutrition), unless you have a specific health issue, "carbs" as a broad general category are pretty meaningless and many of the people talking about them don't even know what they are, seemingly.

Complex carbs = starches. Simple carbs = sugars (including what fruit is primarily made up of). Thus, ignore that distinction, it's irrelevant.

For nutrition, you want to eat adequate protein, a decent amount of healthy fat (that found in fatty fish, nuts and seeds (which also have carbs), avocados, olives and olive oil, for example), although you shouldn't be afraid of fat either. You also want a good mix and amount of vegetables and some fruit (I'd say at least 5 servings of veg, although I personally think more is better, and unless you dislike it, at least a serving of fruit). You also want to have a decent amount of fiber (recommendations vary, but at least the MFP minimum.

So how do carbs fit in?

Don't eat so many that you can't fit in your protein and healthy fats.

The recommended vegetables and, usually, fruit that are important to the micronutrient content of the diet and recommended by basically all credible nutrition experts are -- gasp! -- carbs. So obviously a generalization that carbs are unhealthy is coming from someone who either has something to sell or doesn't know what they are talking about (or you have a very specific medical condition and are on a special diet).

Other carbs that are nutrient dense and often provide fiber as well (worth noting that fiber is a type of carb and only comes with foods that have carbs) include beans and lentils, whole grains (oats, barley, corn, etc.), nuts and seeds (as mentioned above), and tubers (potatoes and sweet potatoes), as well as pulses like peas. All commonly referred to as starches, all great foods to include in the diet if you aren't overeating or crowding out other foods you should be eating. Some of these (like potatoes) may often be considered high cal, but usually that's because they are combined with fat (butter or sour cream or they are fried) and people weirdly ignore the fat part and talk about fattening carbs.

Some other options are refined grains (including white rice and white pasta). While these foods don't offer a lot on their own, they can be delicious and filling as part of an overall meal including protein, fat, and vegetables, and often are very satisfying. There's no reason to call these unhealthy or avoid them either, although for the sake of fiber it's likely good to make sure you eat some of the other starchy sources above, too.

So what's left? Well, sugary drinks are basically just sugar and can be high cal. I'd limit or avoid those (anything can fit in an otherwise healthful diet, so it depends on how you want to use the cals). Same with hard candies and the like, although often those are reasonably low cal.

Also, some foods people often call "carbs" that contain basically fat and carbs in equal cal amounts usually are some snacky foods (like chips or goldfish crackers or what not) and of course your usual dessert foods (ice cream, pie, cookies, etc.). I think these of course should be eaten in moderate amounts based on cals left after other nutritional needs are met, but I also think they are kind of irrelevant to a broad discussion of "carbs" vs the other macros or whether "carbs" can be in a healthy diet.

Hope that helps some!

Carbs are part of some of the most nutritious foods around. Fruits, vegetables, beans, whole grains, all have carbs and are generally chock full of nutrients and associated in research with better long term health outcomes. After all, "blue zones", where people live the longest around the world, tend to have diets that are traditionally high in carbs.

The internet and diet and fitness industry have gone mad with anti-carb hysteria. Carbs in any form are not "bad" for you (unless you have a medical condition, but even then, in most cases they tend to be fine if moderated), nor is cutting carbs necessary to lose weight.

Undereating is unhealthy, and you are also likely depriving yourself of key nutrients. Don't fear the carb. Embrace the carb. You will be healthier and happier eating them.

tiptoethruthetulips wrote: »

Complex carbs are pretty good for you. Others should be occasional foods. If you are reducing carbs you need to up your fat and/or protein content to get your calories.

Low carb or keto followers will tell you carbs are not so good for you, others will tell you they are fine. Find a balance that works for you, and if that means more carbs just make sure that the most of the carbs you are eating are the better quality carbs.

I think you are misunderstanding complex vs simple carbs. Complex and simple isn't a "good/bad" thing. It refers to how long the carbs take to digest. Simple carbs pretty much means sugars and complex carbs are non sugars. But that doesn't indicate "healthy" or "unhealthy". White bread is complex carbs and fruits are simple carbs.

Carbohydrates are just one macronutrient of three. Proteins, fats, and carbohydrates.

Carbohydrates and proteins are 4 calories per gram.
Dietary fats are 9 calories per gram.

If you eat an overabundance of calories, no matter which macronutrient they come from, you will gain weight.

Carbs aren't bad. They aren't evil. They won't snatch your soul. Don't fear them.