Fat doesn't make us fat -- carbs do

by Jacki Donaldson (Subscribe to Jacki Donaldson's posts)
Jan 3rd 2008 9:00AM

Categories: Diet & Weight Loss, Fitness, Nutrition & Supplements

I won't say he's wrong, the author of Good Calories, Bad Calories: Challenging the Conventional Wisdom on Diet, Weight Control and Disease. I will say I'm intrigued by what he has to say about losing weight -- that it's carbohydrates and not fat and lack of exercise causing Americans to gain weight -- because in my experience, limiting fat and increasing my workouts helped me drop 15 pounds. But hey, maybe I'll give his advice a whirl and see what happens.

Gary Taubes says fat, even the saturated kind, does not cause heart disease. He says that obesity is not caused by eating too much and that exercising is certainly not the key to weight loss. He claims the diet industry is telling us to eat precisely the foods that make us fat, and he declares that carbohydrates engineer our bodies to accumulate fat. The fewer carbs we eat, the leaner we'll be, says this man who vehemently disagrees with diet experts who advise a low-calorie, low-fat plus exercise regime. This approach has a dismal success plan, according to Taubes. Restrict your carbs to 60 grams per day and you'll lose weight -- in one study, weight loss averaged 37 pounds. Go the low-calorie, low-fat route and this study finds you'll lose four.

Here's why cutting carbs works: You burn up the fat you have and store less, stave off insulin resistance, feel less hungry, and have more energy.

Scientific evidence on Taubes' viewpoint is insufficient to recommend or condemn this type of diet, partly because the diets in line with his thinking (like the Atkins diet) are not backed by long-term trials that prove safety.

I kind of like my diet at this moment in time. It's fairly low in calories, fat, and sugar (Taubes does agree sugar is a diet no-no), void of sweets and soda, packed with fruits and veggies, and not so restricted on the carbohydrate front -- although breads, potatoes, and rice don't usually accompany my at-home meals, I do tend to snack on crackers and pretzels and I always go overboard with the bread basket when dining out. And exercise is a staple in my life -- when it comes to the link between exercise and weight loss, I'm a believer.

What do you believe? The reigning wisdom of diet and fitness experts or the controversial wisdom on Taubes?

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Comments (20)

Reader Comments (Page 1 of 1)

S.P. Gass 1-03-2008 @ 4:53PM

I'm skeptical of the high fat/low carb plans. In my view, there's nothing wrong with carbs... and they are needed for energy.

Vishaal 1-03-2008 @ 4:53PM

I am a FIRM believer in whole grains. White bread, white pasta, potatoes, and white rice, in my opinion, is making people fat. Those "white" things are NOT filling, thus making people eat more. I also think low carb diets are HORRIBLE on the body. Red meat is also bad, in my opinion.

eckre 1-03-2008 @ 7:57PM

yawn, FAT doesn't make you FAT, Carbs don't make you FAT, ACIDIC FOODS make you fat. when will you people learn?

Rick 1-03-2008 @ 4:52PM

Gary Taubes is right on target when he says that fat doesn't make you fat carbs do; however, I would add a qualifier; namely, you must differentiate between good carbs and bad carbs. Eat plenty of fruit and vegetables (good carbs), eliminate sugar from your diet and starchy foods that easily convert to glucose (bad carbs) like white bread, white potatoes, white rice, and white corn. And do exercise, both cardio and resistance training facilitate weight management, strengthens the immune system, and wards of depression.

Judy 1-03-2008 @ 4:51PM

I used to think the low-carb thing was crazy. I'm starting to reconsider, though.

Certainly, *refined* carbs - all the sodas, candies, sweets, white bread, etc. - are a huge part of the obesity problem. That, I think, is undeniable.

And, of course, there are good and bad carbs. When I've had friends on Atkins (or whatever) who refuse to eat beans, I'm always at a loss. Beans are good!

But I've also found that, personally, when I eat *more* fat, and fewer carbs, I tend to eat less overall, feel better, and have less desire to eat crap. So, while I used to freak out if I ate too much cheese (or whatever), I've now realized that maybe it's better to have an extra slice of cheese and take off the top slice of bread (or some similar substitution).

Maybe it is one of those things where each person has to figure out what works for them, and some people need a ton of carbs. Goodness knows my kids some days seem to eat nothing but carbs!

carol 1-07-2008 @ 9:57PM

Beans are good!

Unless you are in the next cube
Barf....maybe beano would help

logrem 1-12-2008 @ 9:02PM

I think dieting is difficult. You have to make it a life long pattern of eating habits. For me, I eat low carb, high protein Monday through Thrusday. On Friday, Saturday and Sunday, I eat anything I want. This gives me something to look forward to. I find it necessary to know I I will be deprived of "bad" food for longer than that.

David Brown 1-04-2008 @ 10:50PM

One matter that Taubes has not, as yet, discussed in depth in his writings is the biochemical and physiological variability that obliges different people to pursue different routes to sound health. Many people seem to thrive on a low-fat regimen. Others do better if they restrict carbs of all sorts. Others seem to need to emphasize protein. And still others seem to be able to consume almost any configuration of carbohydrate, fat, and protein as long as the nutritional quality is up where it ought to be. I suggest interested readers obtain copies of "Biochemical Individuality" and "Nutrition Against disease", both authored by my favorite biochemist Roger J. Williams, PhD. Do read the notes at the back of "Nutrition Against Disease" as they are just as interesting and instructive as the book itself.

Where health is concerned, the world desperately needs better explanations regarding what constitutes proper and appropriate nutrition. More than anyone else I know of, Dr. Williams provides what is needed.

David Brown
Nutrition Education Project

Brian 1-04-2008 @ 12:47PM

I agree with Rick above - Carb's don't make you fat, fat doesn't make you fat

BAD carbs make you fat, and BAD fats make you fat.

It's not only this; but a combination of fat/carbs will cause an insulin spike which in turn causes your body to be rushed with nutrients/fat that your cells will store.

Annette 1-04-2008 @ 8:50PM

I agree with Taubes. In my twenties, I stuck to a very low fat diet, but I had a hard time just maintaining my weight. In my forties, I went on a diet that contained a medium amount of fat, and the weight came off relatively easier than when I had been on low-fat diets. From various articles that I read, I came to the conclusion that low fat diets give you a slow metabolism. Yes, people can lose weight on a low-fat diet, but in the long run it is much easier to lose weight on a medium-fat diet because your metabolism does not slow down.

Gene 1-05-2008 @ 8:19AM

From personal experience and also the joy of becoming a type 2 diabetic, I can attest that controling carbs keeps my blood surgar reading lower and more stable, plus I lost 30 pounds the first year I went on the South Beach Diet. Furthermore, I've kept it off for more than ten years.

My wife has a very progressive doctor who put her on the low carb diet when three years of low fat dieting, which she followed religously, could not bring her total cholesterol down below 400. Amazingly she dropped below a 125 LDL reading with much higher HDL's (the good ones) within three months, and she also lost 20 pounds within the first year.

Think about what the human digestive system accomodated 5,000 or more years ago. Maybe we ingested an average of 20 to 40 carbs per day (good high fiber) in roots and fruit. One hundred generations is not nearly enough time for the human body to adapt to 100 carbs/day, let alone the more recent 300 to 1000 carbs we stuff in our mouths during our daily bing.

Gene 1-05-2008 @ 8:19AM

As an additional thought and response to David Brown, I agree; there are many variables and each individual is, in fact, individual in their response to what they eat. I am certain there are many people who can ingest 1000 carb’s per day for the better part of 90 years and never suffer from diabetes or a myriad of other abnormal blood readings or body functions. Nevertheless, I stand by my hypothesis that high intake of low density carbohydrates will eventually become the accepted cause of early onset diabetes, obesity, and many other closely related health problems.

As strong as I feel about the negative effect of too many carb’s, I still have an occasional ice cream sundae, or a piece of German chocolate cake---even though my blood sugar readings test on the far side of the moon. The psychological imprinting we humans receive when we eat high carb foods is akin to taking cocaine, but we justify and rationalize each cookie and sip of high fructose soda by saying we need it for energy---bull-hockey. No matter how you rationalize or justify your addiction, you know in the end each bad carb is slowly killing you. Just as saying “no” doesn’t always work with someone already addicted to drugs, and it won’t always work with your next close encounter with a chocolate milk shake or a piece of warm apple pie al la mode. Still, please try for your health’s sake.

bill 1-07-2008 @ 7:49PM

I'm tired of all these damn diet books claiming to have the perfect way to lose weight.

Fat, carbs and lack of exercise is why we get fat. I eat as little refined carbs and processed foods as I can. Whole-grain whenever possible. Lower fat foods and smaller portions. Also walking for at least 45 minutes everyday helped me drop 15 pounds in 9 weeks. A good pace for healthy weight loss.

I also came across thedailyplate.com, which helps track what you consume in a day and adds accountability. Really helps when you're thinking about cheating.

Eat more responsibly and move a little more and we'll all be on track to a healthier life. That's the secret. Common sense really.

Skinny Witch 1-07-2008 @ 7:32PM

For starters, carbs are a god/nature intended fuel source for the body - the body is meant to use ATF (which come from carbs/sugars) and not ketones as its energy source.
Second, when you don't use up all the glucose, it needs to be converted (chemical reaction requiring energy) in order to be stored as fat. Ketones on the other hand don't require a complicated conversion - they are ready to stick to your thighs just about the way they are.

with that said, the reason why some people do better on low-fat diets while others do better on low-carb is because some people get most of their un-needed calories from fat while others get it from sugar and simple starches, so cutting out the main culprit accomplishes the most results.

Skinny Witch 1-07-2008 @ 7:48PM

Annette, have you considered that losing weight in your 40's seemed easier because you were so much fatter than you were in your 20's?
Most likely in your 20's you were always trying to lose "the last 5 pounds", while in your 40's you needed to lose at least 50 lbs. Needless to say, "the last 5 lbs" are much harder to lose than the first 25 of the 50 lbs

Beth 1-09-2008 @ 5:55PM

I've lived this way for years - low carbs, lots of fruits, veggies and protein. I am 42 years old, 5 ft. 7 inches and 117 lbs. Additionally, I have a flat stomache - something I never had, even in high school. I have always been naturally slender, but now I have the body I always dreamed of.

Angie 1-10-2008 @ 8:56AM

I totally believe in some form of exercise. In Europe, they eat pasta at least twice a day, however, they walk and walk and walk, that's why they stay slim.

Jim 1-10-2008 @ 2:04PM

Just as guns don't kill people (ha ha) it's not so much what you eat as it is how much of it and the lifestyle that surrounds that intake of calories that produces the negative effects. People always seem to be looking for the one thing that will change their lives. This is the result of years of bombardment with advertizing that suggests the solution to every problem is just that, one thing. In fact the best solutions almost always involve many things. The most important thing you can do is to pay attention to the trends in your life. Getting fat?, eat less of whatever you've been overindulging in. Going into debt?, cut back on the spending. Constantly injured from your workouts?, ease up a bit and allow yourself to heal. The hallmark of failure is denying that things aren't going well along the way. Generations of Americans coughed up a lung while they were telling themselves that smoking wasn't the problem, after all, everyone was doing it. They got over it by dieing of lung cancer. Now, as a nation, we drive too much, eat too much and spend too much... guess where that's heading. It's neither fat or carbs, it's not paying attention.

dkzk 1-10-2008 @ 11:34AM

between oct99-may2000 my maternal cardiac heritage
caught up with me bigtime...5 heart attacks in 7months/
the 1st 4 were a bit underdiagnosed because i was
"in such good shape" (230lb avid racquetballer "athlete")
the 5th m.i. got me the bum's rush into emergency sextuple bypass surgery.
a low-fat regimen loosely based on the Dr.Dean Ornish approach shed 50lbs in 6months...most likely saving my life.
8yrs later my cardiologist calls me "miracle man"....have
not been sick with cold, flu, anything in 8yrs...at 55 i distance run, play racquetball, feel at peak creativity in my music & other arts...(despite having "suffered" many other
types of "tragic emotional"losses in this short period).

this is just a testimonial.
i harbor no argument or opinion on any of the myriad
conflicting "truths" re: diet (or anything else)

peace&blessings, y'all !

dkzk 1-10-2008 @ 3:02PM

upon reading Jim's#19..."not paying attention" about covers it.
we're paying no attention to what we're doing to ourselves by participating in our own egocentric, predatory, free-enterprise-capitalism which keeps us in a constant state of want, greed, deception, interpersonal
conflict (our precious opinion/beliefs) Fat?Carbs.
g*d bless us all!