Ever heard the old chestnut that eating fat makes you fat? Or that you need carbs to function? We've heard 'em all! And let’s be honest, it's confusing to know what to believe.
The Defeat Diabetes approach is to eat 50 grams of carbs a day. A lot less than the standard diet these days, which is around 300 grams, according to the latest statistics. That's a whopping 45% of total daily energy!
We know the nutrition world is packed with myths, misinformation and plain old diet drama though. We’re here to bust these myths and clarify the facts. Let’s set the record straight and help you determine if a low carb lifestyle is right for you.
Myth #1: Your brain needs carbs
You might think your brain needs carbs to work well, but that's not the case. Your brain does use glucose (a type of sugar) for energy, but it only needs a small amount—100 gram to 145 grams a day. Does this mean you should eat that amount? No. The average person stores about 100 grams of glycogen (the form of glucose used by the brain), in the liver. Your body also makes glucose from proteins and fats through a process called gluconeogenesis. This means that even on a low carb diet, your body can still make the glucose your brain needs.Plus, when you eat fewer carbs, your body burns fat for energy and produces ketones. Ketones can be a great energy source for your brain, and some studies suggest that ketones might be even more efficient than glucose in generating brain energy.
That’s why low carb diets can be extremely beneficial — they promote fat to use for energy and help maintain stable glucose levels without the highs and lows of high carb foods. So, next time someone insists that carbs are brain food, just smile and shake your head. You know now that your brain can safely thrive on ketones and the minimal glucose your body produces!
Myth #2 You need carbs to exercise
Think you need carbs to power through a workout? Not necessarily. Just as your brain can thrive on ketones and a bit of glucose, your body can also shift to burning fat for energy during exercise—a state known as being ‘fat-adapted’.When you cut down on carbs, your body becomes more efficient at using fat as its main energy source. This shift can lead to steadier and more sustained energy levels throughout your workouts.
Top athletes like NBA star LeBron James, Tour de France champion Chris Froome, cricket legends Shane Warne and David Warner, and Australian cricketer Usman Khawaja have shown that you don’t need to carb-load to hit peak performance. You can achieve great results by burning fat without relying on high-carb foods.
Defeat Diabetes founder, Dr Peter Brukner and Australian cricket team members Steve Smith, David Warner and Shane Watson.
Myth 3: Carbs are essential for life
Many folks believe that carbs are a must-have for survival. But carbs aren’t essential. Your body can make glucose from proteins and fats, providing about one teaspoon a day—plenty for what you need.
What’s genuinely essential are proteins and fats. Proteins are the building blocks of your body, helping to repair tissues, make enzymes and hormones, and support your immune system. Fats are crucial, too, as they provide energy, aid in the absorption of vitamins, and cushion your organs. So, while carbs aren’t necessary, proteins and fats are.
And just to clarify, a low carb diet doesn’t mean zero carbs. Plans like the Defeat Diabetes Low Program suggest around 50 grams of carbs daily, mostly from above-ground veggies like spinach and broccoli. This balance helps you focus on proteins and fats while getting essential nutrients.
“I was a little sceptical at first. The program suggested that I would want to eat less by focusing on protein and healthy fat. I thought NO WAY would it work because I’ve always been a big eater. But now, I eat a third of what I used to eat and I’m never hungry. I’ve lost 16 kg and my diabetes is in remission. I feel 20 again.” Neil M.
Myth 4: Low carb is not sustainable
There’s a common myth that low carb diets aren’t sustainable over the long haul. But eating low carb is really a return to the way our ancestors ate—real, whole food, and very simple: protein, vegetables and unprocessed fats like butter, full-fat milk, avocado and cream.
Low carb meals are mostly free from ‘white foods’, like rice, pasta, potatoes and bread. Instead, low carb focuses on delicious, filling meals like juicy grilled chicken paired with savoury roasted vegetables or a creamy avocado-studded salad. You can even enjoy a burger naked - minus the bun, that is! Low carb isn’t restrictive, and it won’t leave you hangry - hungry and angry. It’s about making smart choices and discovering new favourites that fit into your life. And remember, this isn’t just a short-term fix—it’s a lasting lifestyle change.
Our ancestors thrived on diets rich in meat, eggs, and vegetables. Before insulin was invented, doctors successfully managed diabetes with a low carb diet. Low carb is not a new fad; it has a history of keeping people healthy and thriving.
“I had always followed the dietary guidelines, eating plenty of carbs like bread, cereal, potatoes, pasta or rice every day. But I was no longer well enough to train and still eating the same way. Before I knew it, I had gained 25 kgs. But now, I don’t have joint pain anymore. I’ve lost 25 kg and my HbA1c is 5.8.” Michelle K
Myth 5: You’ll have to give up bread
Think bread is off-limits on a low carb diet? That’s a common misconception. In reality, you can enjoy delicious bread while keeping carbs in check.
There are plenty of ways to satisfy your bread cravings. Many stores offer low carb bread options that are both tasty and satisfying. If you love baking, you can make your own bread using ingredients like almond flour or coconut flour. These alternatives allow you to enjoy a slice of toast or a sandwich without the blood glucose rise that typically comes with traditional bread.
For more delicious bread options, have a look at our Low Carb Baking eCookbook. It’s packed with recipes for low carb breads, pastries, snacks, and desserts, proving you don’t have to give up your favourites. You’ll also find tips on the benefits of cutting back on refined flour, straightforward advice for cooking with low carb flours, and a handy guide to their nutritional content—making low-carb baking easier than ever.
“My biggest vice is white bread - it still is - but the Defeat Diabetes Low Carb Three Seed Bread has become a big winner in my house!” - Stephen Fletcher
Myth 6: I can never eat another carb
You might think a low carb approach means never eating a carb again. With the 80/20 rule, you can embrace a low carb lifestyle while enjoying the occasional treat.
The 80/20 rule lets you focus on keeping your carbs low most of the time, but still enjoy a little something special now and then. For example, you might stick to low carb meals during the week and treat yourself to a small indulgence on the weekend—whether it’s a piece of fruit, a small portion of a favourite higher carb dish, or a little dessert. Don’t forget, there are also plenty of delicious low carb sweet treats too; our easy-to-make Low Carb Chocolate Bark is an all-time favourite with our members!
“I try not to be too manic about it. I know one higher-carb meal won’t kill me, but I still will avoid potatoes, bread and starchy foods. I even found a low carb beer that I like.” Robert S
This balanced approach makes maintaining a low carb lifestyle much easier and more enjoyable. By allowing for occasional treats and focusing on mostly low carb foods, you can achieve your health goals and still enjoy the foods you love.
Myth 7: Low carb diets are lacking in fibre
Some critics might say that low carb diets fall short regarding fibre, but that's simply not the case. It’s entirely possible to get all the fibre you need (we recommend between 20-30 grams a day), while keeping your carb intake low.
The truth is, many low carb foods are also rich in fibre:
- Raspberries: Our all-time favourite berry, raspberries have a massive 8 grams of fibre per 100 grams. Not to mention, they’re rich in Vitamin C, which helps with iron absorption.
Recipe to try: The Defeat Diabetes Low Carb Raspberry and Chia Seed Pudding is a sugar-free, naturally-sweet breakfast that's loaded with fibre thanks to the raspberries and chia seed.
- Avocados: This fruit (yes, it’s a fruit!) is low in carbs and delivers around 7 grams of fibre per 100 grams, making it a fibre-rich superfood.
- Chia Seeds: A fantastic source of fibre, chia seeds contain about 34 grams per 100 grams. They’re perfect for adding to yoghurt or smoothies.
- Almonds: Packed with nutrients and antioxidants, almonds also contain a huge 3.5 grams of fibre per 100 grams.
Recipe to try: Crunchy and indulgent, the Defeat Diabetes Low Carb Chocolate Bark is the perfect keto sweet treat for any occasion or as a simple topping for yoghurt for a fibre-filled start to the day.
- Flaxseeds: With around 27 grams of fibre per 100 grams, flaxseeds are another excellent addition to your low carb diet.
- Dark chocolate: Yes! Chocolate that is made from 70-85% cocoa contains a whopping 11 grams of fibre per 100 grams.
Recipe to try: For an indulgent breakfast or an afternoon treat, the Defeat Diabetes Low Carb Cherry and Almond Pancake Pots are delicious cold the next day as a quick fibre-rich breakfast on the run.
Choosing the right low carb, high-fibre foods allow you to maintain balanced blood glucose levels without compromise.
Ready to try low carb?
So, there you have it—seven popular low carb myths, busted! Hopefully, this clears up some of the confusion and empowers you to make informed choices for your health. Adopting a low carb lifestyle isn’t about restriction; it’s about eating smarter, feeling better, and achieving your health goals without compromise.
If you’re curious about how a low carb lifestyle could work for you, why not give it a try?
With our Defeat Diabetes Low Carb Program, you can start a free trial and explore expert meal plans, helpful resources, and a supportive community to guide you every step of the way.
Take that first step toward better health and see the difference for yourself.
