Debunking Fat and Carb Myths: What You Really Need to Know

Are you confused about carbs and fats? You’re not alone! Carbohydrates (carbs) and fat have gotten a bad rap in recent years due to popular diets and opinions, but not all carbs and fats are created equal. Let’s explore the facts and expose some common myths about the two.

Carbohydrate Myths Busted 

Many people believe myths about carbohydrates, such as the idea that carbs cause weight gain, that people with diabetes or pre diabetes should avoid all carbs, or that fruit is unhealthy. In reality, carbohydrates are naturally found in foods like fruits, vegetables, nuts, seeds, grains, and dairy products. They are the body’s primary source of energy, especially for the brain. Many carbohydrate-rich foods also provide fiber, which supports digestive health and may help protect against certain diseases. When you choose healthy carbohydrates, they can even play a positive role in managing your weight.

Types of Carbohydrates

• Simple Carbohydrates (Sugars): Simple carbohydrates, also known as sugars, are made up of one or two sugar units. For example, fructose is a simple sugar found in fruit and honey. When fructose combines with glucose, they form sucrose—better known as table sugar. Another example is lactose, the sugar in milk and dairy products, which is made up of glucose and galactose.
• Complex Carbohydrates (Starch): Complex carbohydrates are made of many sugar units linked together. Starch is a common complex carbohydrate found in foods like vegetables, grains, beans, and peas. During digestion, your body breaks down starch into simple sugars for energy.
• Fiber: Also a type of complex carbohydrate. It’s found in fruits, vegetables, whole grains, and cooked dry beans and peas. Unlike other carbs, fiber isn’t digested by the body, but it plays an important role by helping move waste through your digestive system. Some types of fiber can also be used by beneficial bacteria in your gut.

Five Ways to Enjoy Carbs

1. Eat desserts and sweets after a nutritious meal
2. Read food labels and watch for added sugars (see list below)
3. Avoid highly processed “white” foods—like white bread, pastries, and cookies
4. Limit artificial sweeteners. Choose natural options like stevia or monk fruit.
5. Pick whole foods—a baked potato over fries, fresh fruit over dried, whole grains over processed bread

25 Hidden Names for Sugar

There are many names for sugar that can appear on food labels. Some common ones include brown sugar, corn syrup, demerara sugar, dextrose, and free-flowing brown sugars. Others you might find are fructose, galactose, glucose, high fructose corn syrup, honey, and invert sugar. Lactose, malt, maltodextrin, maltose, maple syrup, and molasses are also forms of sugar, as are muscovado or Barbados sugar, panocha, powdered or confectioner’s sugar, and rice syrup. Additional names include sucrose, granulated sugar, treacle, and turbinado sugar. It’s helpful to recognize these names when checking ingredients, as they all represent added sugars in various forms.

Fats: The Good, the Bad, and the Ugly

Fats often get a bad reputation, with common myths claiming that low-fat diets are best for weight loss, that eating fat automatically leads to weight gain, that fat raises blood sugar, or that high-fat diets like Keto or Atkins work for everyone. In truth, healthy fats are essential for your body—they provide energy, support your brain (which is made up mostly of fat), help you absorb key vitamins, and keep your skin and hormones balanced.

Types of Fat

• Monounsaturated & Polyunsaturated Fats: GOOD fats! Lower bad cholesterol, keep you full, found in plant oils, nuts, avocados, and fish.
• Saturated Fats: Often solid at room temperature. Found in animal products and processed foods. Eat them in moderation.
• Trans Fats: Avoid these! Raise bad cholesterol, lower good cholesterol. Found in fried and highly processed foods.

Best Fat Sources for Fuel

• Lean meats, skinless poultry, and fish: Choose lean cuts and skinless poultry for protein with less saturated fat. Fatty fish like salmon provide heart-healthy omega-3s.
• Nutritional yeast: A cheesy-flavored, fat-free source of B12, great for adding flavor and nutrients to meals.
• Nuts and seeds: Almond butter, sunflower butter, tahini, chia, and flaxseeds offer healthy fats, protein, and fiber to support heart and digestive health.
• Baked potato chips or homemade fries: Made with olive or avocado oil, these are healthier alternatives to fried snacks, with beneficial monounsaturated fats.
• Avocado and guacamole: Rich in monounsaturated fats and fiber, they help promote fullness and support heart health while adding creamy flavor.

When you let go of food myths and understand the real role of carbs and fats, you gain the confidence to make choices that fuel both your body and your happiness. Nutrition isn’t about restriction or feeling guilty—it’s about enjoying a balanced variety of foods and building habits that truly support your well-being.