Do Carbs Cause Fat Gain? Debunking the Myth

There is a common belief that carbohydrates are the main cause of fat gain, but is this true? In this article, we will explore the propensity of different macronutrients to cause adipogenesis (fat gain) and why some people might still believe in the carbohydrate-insulin model of obesity.

Adipogenicity of Macronutrients

Macronutrients, including fats, carbs, and proteins, can be ranked by their average adipogenicity, or the likelihood of causing fat storage. The ranking is as follows:

• Fats: Most adipogenic, as they require almost no biochemical modification before being stored as fat.
• Carbs: Next in line, their conversion to fat requires a few chemical steps but is still relatively easy.
• Proteins: Least adipogenic, as the conversion of amino acids to fats is a more complicated and inefficient process.

It is important to note that under certain conditions and circumstances, these macronutrients can vary in their adipogenicity. However, they are generally similar to one another.

Caloric Intake and Fat Gain

The primary cause of fat gain and net weight gain is consuming more calories than you expend, regardless of whether those calories come from proteins, carbs, or fats. If calories are equated, the weight gain from each macronutrient will be almost identical.

Carbohydrate-Insulin Model of Obesity

Some people still believe in the carbohydrate-insulin model of obesity, which claims that insulin levels rise when you eat carbs, leading to fat gain. However, this model has been disproven by numerous well-conducted studies over the past 40-50 years. The academic community widely agrees on the importance of caloric intake over insulin levels in obesity.

Low-Carb vs. High-Carb Diets

Low-carb diets can be a healthy way to eat, but it is incorrect to label high-carb diets as inherently bad or adipogenic. Within the context of a controlled calorie diet, neither proteins, carbs, nor fats are significantly more adipogenic or unhealthy than the others.

Conclusion

In summary, carbohydrates are not the main culprit behind fat gain. Instead, it is a matter of caloric intake and expenditure. Focusing solely on the macronutrient composition of your diet can lead to confusion and misguided decisions. A balanced approach, controlling total food intake and meeting minimum requirements for proteins, carbs, and fats, is key to maintaining a healthy weight and lifestyle.