When it comes to losing weight, carbohydrates seem to be the great enemy. People often blame health problems and weight gain on bread, pasta, rice, potatoes, and even fruit. The truth is that they do not deserve such a bad reputation. After all, they are our main source of energy.
This macronutrient is for the body are like gasoline for a car or a battery for our mobile phones: they keep us running at maximum and offer a constant flow of fuel throughout the day. And we need healthy carbohydrates to be successful in the weight loss plan.
What are the worst carbohydrates for weight loss?
Not all are the same
There is a big difference between eating oatmeal and drinking soda: the latter is practically all sugar and has no nutrients, while oatmeal is very nutritious and breaks down more slowly.
When we are on a healthy diet plan, the more nutrients a carbohydrate contains, the more valuable it will be to your body. Choose those more complex, rich in fiber and nutrients such as fruits, vegetables, beans and whole grains.
High-fiber foods not only keep you feeling full longer, but they also help stabilize your blood sugar, two important things when you want to lose weight.
Carbohydrates are not fattening
Although many of us blame bread, pasta, and cookies for weight gain, carbohydrates are not naturally fattening. Only those that are consumed in excess of what the body burns for fuel (or stores such as glycogen for later use) will turn into adipose tissue (fat).
This applies to all macros. Whether you're eating high-carb bread, high-protein beef, or high-fat butter, if your body doesn't need those calories for energy, it will store them for later. So carbohydrates are not more fattening than any other macronutrient. The real culprit is overeating.
Still, the types of carbs you eat can help you feel full and energized or make you feel tired and want to eat more carbs.
The glycemic index is not all that matters
You may have heard that carbohydrates with a low glycemic index ( IG ) are great for weight loss . This is because low GI foods release glucose slowly and steadily. And in turn, it provides you with long-lasting energy, keeps your appetite (and cravings) in check, and helps you avoid overeating.
The problem is that most foods are not eaten alone. Do you usually eat a piece of plain bread, meat, or some kind of condiment or dressing? If you add anything else, especially something with fiber or fat, it immediately affects how quickly the carbohydrates are absorbed.
When debating whether a food should be part of a healthy eating plan, its GI value should be considered along with other factors, such as calories, nutrients, and fiber.
But if you want to keep things simple, eating high-fiber carbohydrates that have less added sugar along with anti-inflammatory fats is the easiest way to keep your blood sugar levels in balance.
Simple carbohydrates are not bad
When you hear simple carbohydrates, you probably think of foods with empty calories like sugar, candy, and syrups. Although sweets fall into this category, nutrient-dense foods like fruit and milk are also simple carbohydrates.
Milk and dairy products are the main source of bone-building calcium and vitamin D, while fruit is a great source of anti-inflammatory antioxidants and immune-boosting vitamin C, along with potassium and fiber.
Low-carb diets are not healthier
Eliminating carbohydrates from your diet is a healthy option depending on the replacement. If it's simply cutting down on empty calorie refined carbohydrates and adding more anti-inflammatory fats and iron-rich lean protein or fatty fish, then yes, it may be a healthier alternative.
However, not all low carbohydrate diets are good for your long-term health. For example, some low carb lifestyles involve consuming excessive amounts of cholesterol-raising saturated fat.
If you're cutting back on this macronutrient, make sure your total calorie count is appropriate for your energy demands, and focus on having a balance of nutrients to avoid deficiencies or health problems in the future.
All white carbs are not bad
When you start a weight loss plan, white foods, such as pasta, bread, rice, and potatoes, may have been the first thing you cut out of your diet. But believing that all white carbs are bad is a bad idea.
Although some white foods are refined and therefore lacking in fiber and nutrients, don't forget about other white carbohydrates like cauliflower , mushrooms , bananas, and carrots . These fruits and vegetables offer a variety of vitamins and minerals (and fiber) that your body needs.
And while white carbohydrates like refined sugar and flour offer little nutritional value, that doesn't mean they're "bad." They just shouldn't dominate your diet. In moderation, all carbohydrates can fit into a healthy diet and weight loss plan.
