THIS IS HOW EATING CARBS CAN HELP WITH WEIGHT LOSS

Share
By Kate Wills 
In your average line-up of nutritional heavyweights, the humble beige carb is nowhere to be seen.

But, while we know the macronutrient is essential for energy, now science is pointing to carbohydrates as the key to achieving a healthy body composition, too.

 

A growing body of research is pointing to the ability of carbohydrates to help with weight loss.

So ingrained is the ‘bread and pasta make you gain’ message that the idea of the opposite being true seems nothing short of tomfoolery. Of course, the tables have been turning, albeit in slo-mo, for a while now.

We’ve always encouraged you not to be too hard on carbs – any nutrition expert will promote eating across all food groups – but it was around the time when HIIT really, well, hit, that everyone embraced carbs as vital for fuelling intense workouts (the fact that the tastiest way to eat nut butter is clearly slathered on toast did no harm).

Should you need convincing that you should be choosing, rather than avoiding, carbs for weight loss, take a look at the science.

THE BEST CARBS FOR WEIGHT LOSS:
WHICH SHOULD YOU CHOOSE?

In February this year, scientists at the Stanford Prevention Research Center in California published the results of a major study comparing the validity of low-carb and low-fat diets.

While the randomised clinical trial monitoring 600 overweight adults found no significant difference between the two groups’ results after one year, the researchers did make an interesting observation – that the key to lasting weight loss isn’t the quantity of food on your plate, nor the food group, but the quality of that food.

They found that those who cut back on added sugar, refined grains and highly processed foods, while upping their intake of vegetables and whole foods – carbs included – lost significant amounts of weight over the course of a year. This follows the recent publication of a book hailing the power of complex carbs to help you lose weight.

The Super Carb Diet by Bob Harper, PT to the likes of Ben Stiller and Gwyneth Paltrow (and, yes, he’s the guy from America’s Biggest Loser, if you have the same taste in TV as us) is a diet plan based on the idea of eating carbs at every meal three times a day for 90 days.

Read: These 5 carbohydrate myths might be standing in the way of your weight loss.

Carbs to avoid (and the ones to eat)

Among the carbohydrates donning their superhero capes are the likes of brown rice, buckwheat and bulgar, as well as wholegrain bread and pasta; Harper recommends avoiding bagels, cereals (excluding oats) and dried fruit while on the plan.

Confused? We don’t blame you.

“The nutritional science behind carbohydrates and their impact on the body is complex because they come in a wide variety of forms, particularly in foods that are plant-based,” explains Dr Duane Mellor, senior lecturer in human nutrition at the University of Coventry and British Dietetic Association (BDA) spokesperson. “Carbs can exist as anything from one molecule to chains of thousands, so the possible combinations are huge.”

As reckless as the ‘no carbs before Marbs’ mantra is, it’s based on the idea that carbculling sheds fat, and fast.

Should you need a reminder of what happens to your body when you swerve carbs completely, within days, your body enters ketosis – a state where it burns fat rather than sugar to fuel its processes.

Multiple studies investigating low-carb diets, such as keto and Atkins, have found that they do indeed lead to weight loss.

So how can eating more carbs have the same effect?

SIMPLE VS COMPLEX:
WHICH ARE BEST FOR WEIGHT LOSS?

Increasingly, research is emphasising the significance of the difference between simple and complex carbs – and they call them complex for nothing.

“As their name suggests, simple carbohydrates break down in one step. When you eat a chocolate bar, the simple carbohydrate sucrose molecules head directly to your small intestine where they’re quickly converted to glucose and absorbed into your bloodstream, causing your insulin levels to quickly rise,” explains Kaitlin Colucci, registered dietitian and spokesperson for the BDA (@themissiondietitian). “Whereas complex carbohydrate molecules require more work to convert to glucose.”

Wholegrain carbs

When you eat a piece of wholegrain bread or a forkful of wholegrain pasta, saliva surrounds the complex carb molecule and begins breaking it down into maltose. Then an enzyme in your intestine called amylase has to break it down further into smaller glucose molecules, at which point they can enter your bloodstream. This longer process causes a slower rise in your insulin levels, avoiding any sudden peaks.”

In short, swap simple carbs for their complex cousins and you’ll feel fuller for longer, meaning you won’t be so tempted by the 3pm sugar monster.

This is important because more and more research is pointing to satiety, rather than deprivation, being the key to long-term weight maintenance. It means that, while culling all carbs (as restrictive and miserable as that is) might help you lose weight in the short-term, eating complex carbs could be the key to keeping the weight off long-term.

“In studies that have looked at low-carb diets versus low-fat diets over 12 months, it seems that, after six months, people’s behaviour tends to converge, meaning they start eating more similar amounts of carbohydrate, regardless of which diet they’re on,” says Dr Mellor.

“Some people manage to maintain a low-carb diet, but others don’t. Eating a range of foods sensibly, including complex carbs, can avoid the risk of deprivation and help to maintain a feeling of fullness or satiety after meals.”

If your goal is to shed kilos and then maintain a healthy weight, then the science suggests consuming complex carbs can help you do that.

Now to get ‘complex carbs before Marbs’ to catch on…

Inspired? Check out our list of ‘good’ carbs

Post Author: admin

How to watch, read and listen to TPN At TPN we believe that journalism comes first and that you should be able to watch, read and listen to us wherever you are and on whatever device you prefer, from your watch to the largest flat- Our flagship TPN news agency can be watched around the world, from Europe to Africa, Asia and North America. TPN broadcasts in 28 countries and regions, including Spain, Mexico, Venezuela, Colombia, Peru and Chile. TPN French reaches viewers in 87 countries and regions, including France, the US, Singapore, Morocco, Ghana and Rwanda. TPN Arabic broadcasts in 22 Arab countries, with a potential viewership of 300 million. TPN in Russian can be watched in 46 countries and regions, including Russia, Belarus, Ukraine, Bulgaria, Georgia and Kyrgyzstan. You can also join us wherever you are in the world by downloading our news. And we are on all the major social media platforms from Twitter and Facebook to YouTube, Instagram. Contact us Address: No. Iraq Baghdad karada street Email: www.thepeacenews.com What we believe We believe the world is changing and that we live in a multipolar world, but many people still get their news from the same sources. At TPN, we cover the whole globe, reporting news from a Chinese perspective. Our mission is to create a better understanding of international events across the world, bridging continents and bringing a more balanced view to global news reporting. Ultimately, we believe facts should speak for themselves and are committed to neutral, objective reporting. Who we are By launching TPN we want to re-brand our product to the world, to cope with the global trend in media convergence. With an international team of professionals from more than 70 countries and regions, TPN is an investment in the future of news media. TPN Digital - We also deliver our content across a range of digital platforms. Not only are all television programs broadcast simultaneously online and on mobile, but the website and news app provide original stories from IRAQ and around the world, with the support of TPNs global team. You can also find us on Twitter, Facebook, Instagram, YouTube, with content on our social media platforms ranging from online live video streaming to breaking news and original features, join TPN Digital in testing the latest technologies.

Leave a Reply

Your email address will not be published. Required fields are marked *