October 6, 2022

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When it comes to losing weight it’s been drilled into dieter’s brains for decades that carbs are “bad” and should be avoided. But cutting out this major food group could have a negative impact on a person’s weight loss goals, as leading nutritionists warned there are smarter and safer ways to shed the pounds.
Melissa Snover, registered nutritionist and CEO and founder of Nourished, revealed there are two different categories when it comes to carbs – simple (refined) and complex.
“Refined carbs, like bread and pasta, are digested incredibly fast and this causes our blood sugar to spike,” she explained.
“Whereas complex carbohydrates are high in fibre, like vegetables, fruit, wholegrain bread and wholegrain pasta.”
And while some may think pasta and bread have no place on a weight loss diet plan, Melissa said: “Avoiding carbohydrates can actually hinder rather than support weight management.
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“It is important for those looking to lose weight to still maintain a balanced diet.”
But instead of consuming carbs of the refined kind, people should opt for the complex variety instead.
She revealed: “It’s better to up your intake of fibre-rich complex carbs because these specific types of carbs help us to feel satisfied for longer.
“We should in theory be able to eat less overall – which can help to promote weight management.”
Nutritionist Alona Pulde from the Lifesum app agreed, explaining that the fibre in complex carbs “provides bulk, helps keep us feeling fuller longer, satisfies our hunger drive and promotes regular bowel habits”.
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She added: “The fibre in carbs stabilises blood sugars, while it also binds and helps eliminate excess hormones, cholesterol, and additional toxins from our body.
“Carbohydrates of the whole, unprocessed variety are the preferred source of energy for our body and the primary source of energy for our brain.”
While complex carbs are packed with nutritional content, Pulde revealed simple carbohydrates generally don’t have much to offer.
“Processed, junk carbs such as cookies, pastries, candy bars, chocolate bars and sodas are devoid of fibre and instead packed with calories, fat, and sugar,” she said.
READ MORE: Michael Mosley weight loss: Remove three foods to stay slimComplex carbs are full of fibreAnd when people restrict carbs, they “deprive their bodies of fuel”.
“[This can lead to] people experiencing side effects such as headache, muscle cramps, fatigue and constipation, among others,” she said.
With higher satiety rates, people are also “less likely to snack on or choose unhealthy foods, or give in to temptations and cravings,” Pulde said.
According to the Physicians Committee for Responsible Medicine, people can eat these nutrient-dense complex carbs for a healthy, balanced diet:
100 percent whole-wheat breads
Barley
Quinoa
Potatoes
Oatmeal
Beans
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