Myth
Carbs make you fat
Persian rice, Turkish bread, pasta — the panic around carbohydrates is everywhere. The research doesn't back it up.
The myth
Carbohydrates — bread, rice, pasta, fruit — directly cause weight gain. Cutting them is the fastest path to fat loss.
What the evidence says
Weight gain happens when total calorie intake exceeds calorie expenditure over time. Macronutrient ratio matters far less than total energy balance. Multiple long-term randomised trials (DIETFITS 2018, A TO Z trial 2007) found no significant weight-loss difference between low-carb and low-fat diets when calories were matched. Whole-grain carbs, legumes, fruit and starchy vegetables are also strongly associated with lower mortality and better metabolic health in cohort studies.
What to do instead
Don't fear rice or bread. Watch portion sizes, prefer minimally processed sources (whole grains, legumes, fruit), and pay attention to total calories rather than demonising one macronutrient. The Mediterranean and traditional Persian diets — both carb-rich — score among the healthiest eating patterns globally.