One of the most popular tips for people who want to lose weight is to eliminate or reduce your carbohydrate intake. And while some may feel satisfied when cutting back on carbohydrates, avoiding them may have harmful consequences in the long term, according to a report published by EatingWell.
Carbohydrates can play a major role in a healthy weight loss diet. And while all foods can work, even for those trying to lose weight, eating more of certain types of carbohydrates that support weight loss can help you get closer to your goal — and be happier, with more content and less distraction.
Weight loss
Contrary to the popular belief that carbohydrates are the number one cause of weight gain, Carolyn Suzy, RD, a spokeswoman for the Academy of Nutrition and Dietetics, says, “Carbohydrates offer a lot of health benefits.” Carbohydrates are found in a range of foods, such as fruits, vegetables, nuts, beans, lentils and dairy products – not just bread, pasta and cake.
Multiple carbohydrate sources, including fruits, vegetables, nuts, beans, legumes, and whole grains, are rich in fiber. “The fiber in complex carbohydrates can help keep you feeling full for longer, which is good news if a person is trying to control their weight,” adds Dr. Susie.
Research, published in 2019 in the journal Nutrition, shows that eating more fiber alone promotes weight loss in adults who were dieting compared to those who ate fewer nutrients over a six-month period. Another advantage of eating carbohydrates through these high-fiber food sources is that those who increased their intake of fruits and vegetables also ate healthier, more nutrient-dense meals.
Dr. Susie explains that a balanced approach to weight loss means that all foods can be included in the diet as long as calories are reduced in a healthy way.
The best choices
Whole grains are a complete nutrition category, stresses Dr. Susie, while other options such as brown rice, oatmeal and quinoa are just too good to pick just one, compared to whole grains, which contain the bran, germ and endosperm, adding that “whole grains are delicious and satisfying.” It’s a very good source of fibre.”
Stick to a weight loss plan
The key to weight control, Dr. Susie says, is consistency. “It’s hard to be consistent when you’re on a restricted meal plan and feeling deprived,” she explains. Some can thrive on a low-carb diet, while others feel limited and crave some of their favorite forbidden foods, which are mostly carbs.
But when healthy carbohydrate sources are incorporated into the diet, the potential for deprivation can be reduced. “Including healthy whole grains can help you stick to the diet plan” better and achieve weight loss results, she says.
chronic diseases
People who eat more whole grains also consume more fiber — whole grains also help replace refined grains in the diet, protecting once morest diseases like heart disease, diabetes and some cancers, according to a 2019 meta-analysis published in the journal “The Lancet”. Study results also indicated that an increase in whole grains has been shown to support a healthy body weight. Researchers suggest eating 25 to 29 grams of fiber daily. For comparison, a cup of cooked whole-wheat pasta contains regarding 4 grams of fiber, while one slice of toasted white bread contains less than one gram.
Support a healthy weight
People who eat more whole grains are more likely to maintain a healthy weight. Research has revealed that people who eat whole grains tend to have a healthier weight, according to the results of a meta-study, published in 2019 published in “Nutrients”, because whole grains help control appetite, in addition to that these foods can improve the health of the gut microbiome , which over time can affect body weight.
Reduce visceral fat
According to the results of a study published in the journal Nutrition, eating whole grains helps reduce visceral fat in middle-aged and older adults. Visceral fat hugs the internal organs and is associated with inflammatory processes that play a role in many diseases, and excess visceral fat may be an indicator of metabolic disease. The researchers concluded that replacing refined grains with whole grain sources reduces visceral fat, and also helps prevent hyperlipidemia.
Cholesterol and sugar
Dr. Susie says that those who limit carbohydrate intake as part of a weight loss plan lose weight quickly, noting that “any time carbohydrates are cut, weight loss will occur,” but the main goal remains long-term weight loss, which leads to weight loss. It means the need to find a nutrition plan that can be adhered to in the long term. Using whole grains as a source of carbohydrates and fiber improves cholesterol and blood sugar levels.