Myth: Carbs are fattening. I should limit them when trying to lose weight.
Fact: Carbohydrates (carbs) are the body’s main source of fuel for energy. You don’t have to limit all carbs to lose weight.
There are two main types of carbs: Simple carbs (sugars) and Complex carbs (starches and fiber). Foods that are high in complex carbs—like fruits, veggies, and whole grains—provide a healthy supply of fiber, minerals, and vitamins. But simple carbs from cake, candy, cookies, and sugar-sweetened desserts and drinks (including alcohol) have many calories and few nutrients.
Government dietary guidelines advise eating plenty of unrefined grains, like brown rice and whole-wheat bread, cereal, and pasta. They also suggest that fruit and veggies should make up half of what is on your plate. The Resources section at the end of this fact sheet offers helpful links to these guidelines and the ChooseMyPlate website, which provides information, tips, and tools on healthy eating.
TIP: To lose weight, reduce the number of calories you take in and increase the amount of physical activity you do each day. Create a healthy eating plan that mixes carbs, fat, and protein:
Eat a mix of fat-free or low-fat milk and milk products, fruits, veggies, and whole grains.
Limit added sugars, cholesterol, salt (sodium), and saturated fat.
Eat low-fat protein: beans, eggs, fish, lean meats, nuts, and poultry.
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