Can You Really Eat Carbs and Still Lose Weight Effectively
Discover how to enjoy carbs while managing your weight with smart choices
Carbohydrates, Weight Loss, Nutrition, Healthy Eating, London, UK
London: With all the buzz around low-carb diets, carbs often get a bad rap. But guess what? We actually need them! Carbs are our body’s main source of energy, and they play a big role in keeping our hormones balanced and our brains sharp.
So, instead of cutting them out completely, it’s all about balance. Ideally, carbs should make up about 40% to 60% of our daily energy intake. If we overdo it, though, we might end up feeling sluggish or even risk developing insulin resistance, which can lead to type 2 diabetes.
When we eat carbs, our bodies break them down into glucose, which is stored as glycogen in our liver and muscles. There are two types of carbs: simple and complex. Simple carbs, like those found in sweets and white bread, are digested quickly. On the other hand, complex carbs, like whole grains and veggies, take longer to digest, keeping us fuller for longer.
To keep our blood sugar levels steady and help with weight loss, we should rethink how we eat carbs. Here are some easy tips to keep in mind.
First off, try cooking your carbs a day ahead. Sounds odd, right? But letting foods like potatoes and rice cool down before eating can actually lower their glycemic index, which helps control blood sugar spikes.
Next, think about the order you eat your meals. Start with veggies, then protein, and save the carbs for last. This simple change can help curb cravings and keep your energy levels steady.
Freezing bread is another neat trick. It not only extends its shelf life but can also lower its glycemic index when you toast it after defrosting. Just remember, whole grain options are still the best choice.
After a carb-heavy meal, a quick walk can do wonders. Even a short stroll helps your body manage glucose better, so don’t skip it!
And if you’re looking to cut back on carbs without feeling deprived, try swapping them out for alternatives. For example, use cauliflower instead of rice or almond flour instead of regular flour in your baking.
Lastly, focus on fiber-rich carbs. Foods like oats and quinoa are not only filling but also help you hit your daily fiber goals. Most of us don’t get enough fiber, so aim for at least 30 grams a day.