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Carbs have long been demonized as cheat foods or indulgences that will make you gain weight. But the truth is, there are carbohydrates in more than just bread and pasta. There's a difference between good (complex) carbs and bad (refined) carbs [3]; one contains more nutritional value than the other. In fact, complex carbs are actually necessary to boost your metabolism, aid weight loss, and provide energy.
Online fitness coach Sarah Duff [4] set the record straight on her Instagram with the photo above. "FYI the only thing that makes you gain fat is being in a consistent calorie surplus; it is not the fault of one specific food group," she wrote in her caption. "One muffin in the context of an overall healthy diet will not make you fat or damage your health."
Sarah breaks down different carbs into the following:
- Nutrient-dense, medium-high fibre, low-fat carbs (fruits, veggies, and legumes)
- Less-nutrient-dense, low-fibre, low-fat carbs (white pasta and bread)
- Less-nutrient-dense, low-fibre, high-fat carbs that are delicious (biscuits and cake)
Overall, as long as you maintain a high-fibre diet and keep processed foods to a minimum, you shouldn't be afraid to treat yourself once in a while.