Carbohydrates and Weight Loss

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Whole Wheat BreadCarbohydrates are the fuel sources for most vital organ such as your brain, kidney and nervous systems. They are broken down into sugar molecules which provide energy for your body. As carbohydrates are found in many variety of foods, you need to choose the right foods to support your weight loss plan. The aim is to choose good carbs that follow these healthy characteristics:

  • high nutrient density – rich with vitamins, minerals, phytochemicals and enzymes that help promote health and prevent disease for the least amount of calories consumed.
  • high fiber contents – helps you feel full faster, slows down digestion rate and keeps you stay full longer, thus avoid overeating, helps your body absorb less fat, lowers cholesterol level, removes toxins from our intestines, promotes bowel regularity and prevents constipation.
  • low glycemic index – helps regulate blood sugar levels and insulin secretion.
  • high thermic effect – requires a lot of energy to digest the foods, thus increases metabolism and promotes fat loss.
  • low energy density – larger portion size with much fewer calories provides satiety and helps sustain healthy diet and weight maintenance.

Simple Carbohydrates vs Complex Carbohydrates

Simple carbohydrates are found in many processed carbohydrate foods that supply “empty calories” – they contain a lot of calories but very little fiber and few other useful nutrients. Simple carbohydrates are digested easily, causing blood sugar to rise and drop rapidly, creating the feeling of constant hunger . Thus, they are to be avoided by dieters.

Foods containing complex carbohydrates are preferred when you are planning to include carbs in your weight loss program. Complex carbohydrates are digested more slowly and thus provide a gradual stream of energy all day. Many foods rich in complex carbs are better than others because they are also rich in fiber, vitamins, minerals and nutritious phytochemicals.

Choosing the Right Carbohydrates for Weight Loss

When incorporating carbs into your diet plans, always choose foods which contain unrefined, unprocessed carbohydrates in their natural state – or very close to their natural state. They promote healthy weight loss by providing satiety, thus helping you avoid overeating – a major problem for many people who are trying to lose weight.

The following foods are considered as good carbs:

  • Barley
  • Beans
  • Brown Rice
  • Buckwheat
  • Cornmeal
  • Fruit
  • Lentils
  • Millet
  • Mueslie
  • Oatmeal
  • Plain Popcorn
  • Potatoes with Skin
  • Quinoa
  • Vegetables
  • Whole Grain Cereal
  • Whole Grain Pasta
  • Whole Wheat Bread
  • Whole Wheat Pita
  • Yams

Carbohydrates to avoid:

  • Bagels
  • Cakes
  • Candy
  • Cookies
  • Corn Chips
  • Donuts
  • French Fries
  • Ice Cream
  • Muffins
  • Non-diet Soft Drinks
  • Potato Chips
  • White Bread
  • White Rice