Terrified of biting into that toast? Don’t be! Including healthy carbohydrates in your daily fare is essential, say nutritionists. So don’t fall for unscientific myths that scare you off these foods. 

Myth 1: Proteins are more essential than carbs
It is a good idea to replace some amount of daily carbs with protein, especially if you’re trying to lose weight. Digesting proteins is harder, so you burn more calories. But, here’s the crunch.

While you need proteins for muscle recovery and repair, your body needs carbohydrates too, to meet other needs. A primary one is energy, since carbohydrates provide the body with glucose, which is converted to energy.

Myth 2: A low-carb diet will help you lose weight
It’s a good move to replace processed carb based foods like white bread, sweets, and sugary drinks with protein and whole grains if you are trying to lose weight.

However, don’t leave out complex carbohydrates, in the right portions. According to a Harvard School of Public Health report, eating the carbs in vegetables is more effective for weight loss, than calorie counting.

Myth 3: Stay away from pasta and bread
Most weight watchers feel that pasta and bread are an absolute curse. The truth is that these are healthy, in small amounts. If you want to derive the maximum benefit, have the whole-wheat version of these.

Do this by adding a good serving of vegetables and a lean protein source to pasta or a multigrain sandwich, to turn it into a wholesome meal.

Myth 4: Fruit juices are great energy boosters
Eating fruit is good for you. But fruit juice is another matter, unless it is home made. The problem is that juice doesn’t give you the fibre of fruit. In addition, commercial packets contain plenty of sugar and preservatives. So ditch the juice and eat the fruit instead.

Myth 5: All forms of sugars are unhealthy
Sugars some in the form of glucose, fructose, and galactose. While most fruit and vegetables contain sugars, you can consider eating less of the starchy options such as carrots, potatoes, corn, peas, and sweet potatoes.

Eat green leafy vegetables like spinach, instead, since these provide roughage and keep your blood sugar level in check. At the end of the day, eating natural sources of sugar is a better bet than foods with refined sugar.