Carbs, Insulin, and the Hidden Culprit Behind Fat Gain

While fats have been vilified for decades, modern science points to carbohydrates as the primary dietary drivers of fat accumulation. The key player? Insulin.

When we consume easily digestible carbohydrates—especially refined sugars and starches—our blood glucose spikes rapidly. This prompts the pancreas to release insulin, which signals fat cells to store energy and blocks fat breakdown.

Liquid carbohydrates, such as sodas and fruit juices, are particularly harmful because they deliver sugar quickly and in large amounts, causing exaggerated insulin responses. This not only promotes fat storage but also increases hunger, driving a cycle of overeating.

In contrast, proteins and fats cause much smaller insulin releases, which is why diets low in carbohydrates can reduce insulin levels, facilitate fat loss, and improve metabolic health.

Understanding the central role of carbohydrates and insulin in obesity challenges outdated dietary guidelines and supports the adoption of low-carbohydrate nutritional strategies for weight management.

References:
BMJ: Carbohydrates and insulin 1
Gary Taubes articles 2
Nature: Dietary carbohydrates and obesity 3