In many diet and exercise plans, we’ve often been told to steer clear of carbs. Simple carbs, starchy carbs, and fibrous carbs all get a bad reputation, but are they all truly harmful? The reality is that many people can eat carbs and still shed pounds. Let’s delve deeper into this topic so you can identify which carbs are preferable and which ones to avoid in your diet.
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Web MD describes carbohydrates as “a source of energy; they are mainly sugars and starches that the body breaks down into glucose to fuel its cells.” There are three types of carbohydrates: simple, starchy, and fibrous. What distinguishes them?
Simple carbs, often referred to as sugar carbohydrates, are considered the “bad carbs.” They are present in processed and refined sugars, making our favorite sodas, syrups, and packaged snacks (like doughnuts, M&Ms, Snickers, pies, and cakes) taste delicious. The body quickly breaks these down for energy, leading to a quick sugar high followed by a crash. Unfortunately, they provide empty calories with minimal nutritional value, lacking fiber, vitamins, and minerals, which can contribute to weight gain. To make matters worse, they can be highly addictive, causing cravings when you go without them for a while.
Starchy carbs are a type of complex carb found in foods like peas, beans, whole grains, and vegetables. While they also break down into glucose for energy, they take longer to digest, resulting in a slower energy release and making sugar highs and crashes less likely. However, they still aren’t the best carbs to include in your diet.
On the other hand, fibrous carbs are the beneficial ones that can significantly aid your weight loss efforts. These complex carbs do not break down easily and actually slow down the overall digestion and absorption of food. As the American Diabetes Association (ADA) explains, “Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains, nuts, and legumes. When you consume dietary fiber, most of it passes through the intestines and is not digested.”
If you’re practicing intermittent fasting, managing your insulin levels, or aiming to lower your LDL cholesterol, incorporating more fibrous carbs into your diet is essential. They help you feel full and promote regular bowel movements, effectively giving your weight loss journey a boost. However, if you are insulin resistant or diabetic, you may still need to significantly reduce your carb intake to lose weight.
The ADA recommends that adults aim for 25 to 30 grams of fiber daily, but most Americans fall short of this goal. While striving for this target is wise, any increase in fiber can be beneficial.
So, how can you add more fibrous carbs to your diet? Here are some suggestions:
– Include a side of beans or legumes with your meals—options like lentils, white beans, pintos, kidney beans, black beans, and chickpeas (garbanzos) are great choices.
– Snack on roasted chickpeas—try a recipe from Love and Lemons that combines a can of chickpeas, olive oil, and your favorite seasonings for a guilt-free crispy treat.
– Swap white pasta for whole wheat pasta in your favorite Italian dishes. For those with gluten sensitivities or allergies, consider using brown rice pasta instead.
– Add nuts to your salads—just a few almonds or walnuts can elevate your dish.
– Toss some berries into your morning oatmeal—fruits with edible seeds are excellent fibrous carb options, according to the ADA.
– Roast cruciferous vegetables like broccoli or Brussels sprouts as a side dish. A little olive oil, sea salt, and pepper can make for a delicious and easy-to-prepare accompaniment.
Note: To prevent stomach discomfort, the ADA advises gradually increasing your fiber intake as you work towards the 30 grams per day goal. They also recommend drinking more water to avoid constipation, which is always a good idea.
Your body needs energy, and choosing the right carbs as part of a whole-food diet can provide that without hindering your weight loss efforts. The key is moderation; avoid overindulging in carbs, especially simple carbs and starchy vegetables that are low in fiber.
We often suggest that readers with significant weight to lose or those struggling to shed pounds consider a complete detox from all carbs for a while. This reset can help heal your metabolism and kickstart weight loss.
Once you start paying attention to what you eat, including the types of carbs on your plate and their effects on your body, you’ll likely see real changes in how you look and feel. While fibrous carbs can aid in weight loss, you can achieve quicker results by significantly cutting back on your carb intake.
Not sure where to begin? Reducing carbs (and ensuring you choose the right ones when you do eat them!) is just one of the effective strategies we use in our 21-Day Fat Loss Challenge, designed to help you lose up to 21 pounds in just 21 days! You won’t need to count calories or track macros.
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