Carbs have a really bad reputation when it comes to weight loss. Most people trying to lose weight are advised to stay away from carbs and are suggested high-fat diets instead.
But there are many side effects of doing this. So, are carbs bad for weight loss? Is there a better and healthy way to lose weight?
In this health blog, let’s discuss the role of carbs in weight loss and see how you can manage your carb intake to lose weight fast.
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What are Carbohydrate Foods?
Carbohydrates are one of the macronutrients found in our food other than proteins and fat. They are the primary energy source for our body, and we need them to do most of our daily tasks.
Some common foods that contain carbohydrates include:
- Grains, rice, bread, and pasta
- Milk and milk products
- Fruits
- Vegetables
- Legumes
- Seeds
- Sweets and sugary items
- Nuts
How is it Skipping Carbs for Weight Loss Unhealthy?
Most diets like Keto ask you to completely give up eating carbs. But, as you can see, not all of the carb foods listed above are unhealthy. Right?
There are a lot of healthy carb foods that not only provide us with energy but also many essential vitamins and minerals. For example, Protein, Calcium, Potassium, Vitamin A, C, B, and E, etc.
By cutting out carbs entirely from our diet, we deprive our body of essential nutrients which can eventually lead to health problems like hair fall, weak bones, fatigue, and hunger.
So, we don’t need to skip carbs altogether and only need to add healthy carbohydrates to our diet. According to the Harvard School of Public Health,
“The amount of carbohydrate in the diet, high or low, is less important than the type of carbohydrate in the diet.”
By this statement, it must be clear to you that the quality of your carbs is more critical than the quantity. But how can you know which carbohydrates are good? Check out the section below.
Also read: What Do Dietitians Say About Keto Diet?
What are Good Carbs for Weight Loss?
In order to know which carbs are good to eat when losing weight, you must learn about the types of carbs first.
There are various types of carbs mainly divided into two categories: simple and complex carbohydrates.
Simple Carbs
Simple carbohydrates are also known as sugars. And these are the ones that you need to avoid during weight loss, and they mainly provide us with calories and have little nutritional benefit.
Most junk or fast food has simple carbs, which makes it high in calories and low in nutritional value. Some of the common simple carbohydrates are:
- White sugar
- Brown sugar
- Glucose, fructose, and sucrose
- Fruit juice concentrate
- Corn syrup
- High-fructose corn syrup
You should check the Nutrition labels of foods before buying and try to avoid items that contain these simple carbs to make weight loss easier.
Complex Carbs
Complex carbs are the good and healthy kind that you should add to your diet, and they include more nutrients and fiber than simple carbs and digest more slowly.
You remain full for longer after having even small amounts of complex carbs, which makes them an excellent food for weight loss.
Moreover, complex carbohydrates benefit your health in the long run by preventing chronic diseases like Type 2 Diabetes and Heart issues.
Some foods great for weight loss that have complex carbs include:
- Whole grains
- Fresh fruits
- High-fiber Vegetables
- Beans
- Nuts
Therefore, the short answer to are carbs bad for weight loss is no. Complex carbs are an amazing source of vitamins and minerals and can help you lose weight in a much healthier way. So, stay away from fad diets and stick to organic foods.
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FAQs
1. Can you eat carbs and still lose belly fat?
Adding complex carbs like whole grains and fiber-rich fruits and vegetables to your diet can help reduce your belly fat and also help lower cholesterol levels.
2. Which carbs are good for weight loss?
Complex carbohydrates are good for weight loss as they help you remain full for longer without putting your body into starvation mode.
3. Can I eat carbs if I work out?
Yes, eating carbs every day is recommended to people who work out as they are the primary source of energy for our body and help us remain active.
4. What foods are high in carbs to avoid?
Some high carb foods that do not have much nutritional value and should be avoided for weight loss include:
- canned food like fruits
- sugary drinks
- fruit juices
- chips or French fries
- cereals
- soda