How do you know who to trust?

My entire adult life I’ve been learning about nutrition and weightlifting. I’m fascinated with it. But I realized something about it around 10 years ago, and that is you can’t trust a lot of what you read online.

When people first started writing about these things online, it was usually well educated and well informed industry leaders.

But, within the last few years especially, everyone has an opinion even if they have minimal experience. This current generation of “influencers” have little to no education on the topic, merely sharing what they hear or just going along with the current trend.

I assure you I am not an influencer. I am a certified nutrition coach. I had to take a 6 month course and pass the tests to become certified. The company I am certified through is one of the industry leaders in nutrition with a particular emphasis on habit and behavior change.

I would never share misinformation or recommendations that aren’t based on research.

Here are a couple ways to know if someone is like me and not an influencer trying to sell you something:

They understand everyone is different and what may work well for one individual may not for another.

They share actual research findings, or backup their claims with research.

They use terms like “varies,” “could,” “maybe,” “possibly,” “probably,” and stay away from terms like “always,” “never,” and “best.”

Here’s a quick example of one topic that you get all sorts of conflicting opinions on.

Carbs. Some say cut carbs out entirely, others say they are perfectly fine! While the answer varies for most people, it usually lies somewhere in the middle. So here’s an overview of carbs and how they work:

Carbohydrates Are Energy

Your body burns carbs for energy. After they are digested, they are stored in your muscles and in your liver, to be converted for energy. All day long, your body is converting them into energy for movement and other bodily functions.

Carbohydrates are found in foods like breads, oats, fruits, vegetables, rice and pasta. A lot of popular foods demonized for carbs are also high in fat (ice cream, cookies, cake, pizza).

Our bodies prefer carbs over fats for energy most of the time. It especially prefers them for weight lifting, sprinting, and any high intensity activities.

If you’re tracking carbs, here are a few examples of how many grams per serving:

1 medium banana is about 27 grams of carbs

1 apple is about 20g of carbs.

1 cup of grapes is about 28g of carbs.

1 Orange is about 17g of carbs.

1 cup of white rice is about 44g of carbs.

1 cup of spaghetti is about 42g of carbs.

½ a cup of oatmeal is about 27g of carbs.

1 slice of white bread is about 13g of carbs.

1 medium potato is about 32g of carbs.

½ cup of beans are about 18-22g of carbs.

1 cup of quinoa is about 42g of carbs.

If you want to stick to the healthier side of the spectrum when it comes to carbs, go with fruits and vegetables (including potatoes), oatmeal, whole grain breads, brown rice, beans, and quinoa.

The next best is flavored oatmeal, white breads, pancakes/waffles, pasta, whole grain crackers, white rice, granola and granola bars.

Should you eat a lot of carbs or a little?

Carbs alone won’t make you fat. Some types of foods that are high in carbs are easy to overeat, so that’s what you need to watch out for.

If you exercise quite a bit, especially high intensity, you want to eat PLENTY of carbs.

If you’re trying to lose weight, you are going to want to eat fewer of them. But you may still want to eat a higher percentage of carbs than fats if you exercise, run, or play sports.

In the end, a balanced diet is what you want to shoot for.

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