From Paleo to Keto, Whole30 and the Atkins diet, cutting carbohydrates has been the cornerstone of many weight loss plans over the past few years. But is avoiding bread, rice, pasta and potatoes really necessary if you want to shed those kilos?
According to some experts, cutting them out altogether is unsustainable and can end up doing you more harm than good.
The good news is, carbohydrates can actually form part of a healthy weight loss plan. The key is to do it correctly. So don’t go loading up on pastries and cakes just yet!
Firtly, you need to make sure you’re eating the right types of carbs. There is a big difference between refined and complex carbohydrates. Refined carbohydrates include things like white bread, white rice and white pasta. These starches have undergone processing which removes the bran and germ of the grain, stripping them of fibre, vitamins, minerals and antioxidants. These foods can also cause big blood sugar spikes and yield little to no nutritional value.
Ever wondered why you can eat a big bowl of pasta and then feel hungry again just a few hours later? It’s because the refined carbs have spiked your blood sugar but not given your body what it really needs. Complex carbs, on the other hand, are rich in fibre and low in sugar. These include whole grains like oats, quinoa and barley, as well as sweet potato, pumpkin and corn.
Research has shown that eating whole grains instead of refined grains can reduce the risk of heart disease, decrease blood pressure and aid in weight loss.
The fibre found in whole grains slows down the speed at which blood sugars rise. Whole grains also contain more vitamins, minerals, and antioxidants. But while complex carbohydrates are a better choice, that doesn’t mean you should be piling up your plate.
Too many carbs of any variety can end up being stored as fat, and hindering your weight loss goals. To successfully lose weight while still enjoying carbs, you need to make sure you’re eating the right amount. Remembering that everyone is different so don’t be afraid to get suck into trial and error to find the carbohydrate levels that work for your activity level, metabolism and goals!
If you need any help with that and aren’t sure where to start, drop me a message 🙂
