Not all carbs are bad, and many foods that contain them can help balance and add nutrients to a healthy, weight-loss-friendly diet. However, there are several types of foods containing carbohydrates that may not seem too unhealthy, but could prevent you from losing weight. We reached out to dietitians, nutritionists and other health experts to learn more about refined carbs and why it’s best to avoid them as much as possible, especially if you exercise frequently and work to lose weight. weight.
Read on for tips, suggestions, and ideas from Dana Ellis Hunnes, PhD, MPH, RD, Senior Dietitian at UCLA Medical Center, Abby Vichill, RD, Registered Dietitian at FWDfuel, Trista Best, MPH, RD , LD, registered dietitian at Balance One Supplements, and Lisa Richards, registered nutritionist and creator of The Candida Diet.
Refined Pasta
While the body needs carbohydrates to be adequately fueled, today’s standard diet “provides more than it needs,” says Richards, and most often in the form of “refined and highly processed foods with flour base”, such as pasta. Today, even many pastas are “processed and enriched,” which Richards says can “cause inflammation and gastrointestinal issues, like Candida overgrowth.” It can also cause weight gain and prevent weight loss.
“Knowing this about pasta and refined carbs, it’s a great idea to have some low carb pasta alternatives in your cookbook,” she suggests, adding that “it seems like n any vegetable can be turned into a spaghetti version of itself”. .” Using a spiralizer, Richards advises taking zucchini and other forms of squash, turning them into noodles. That way, you don’t have to give up pasta or pasta dishes at all during your run. weight loss! “Just boil or steam them as usual and toss them with your favorite low-sugar sauce and you have a delicious, nutrient-dense pasta alternative.” Richard This, she continues, gives you “low carb pasta and also adds antioxidants and other protective phytonutrients.”
White bread
Bread is a food that should be eaten in moderation due to its processed and refined nature, Best says, but especially white bread because it’s “calorically dense, inflammatory” and contains the aforementioned dreaded refined carbs. “White bread is made of refined carbs and lacks fiber and other beneficial nutrients,” she warns, adding, “Refined carbs are very inflammatory and quickly turn into sugar, causing a rapid rise in glucose.” Eating this type of bread regularly will lead to weight gain, notes Best, because it’s “made from refined grains, sugar, and preservatives.” These are inflammatory ingredients that are also broken down quickly to be stored as fat.
“You will experience fatigue and brain fog due to the inflammatory nature of the ingredients,” Best warns, which will not only delay your potential weight loss, but also lead to additional negative effects for your overall health and mental health. “Refined carbs create a low-level state of inflammation in the body that causes a host of health issues, including diminished cognitive function,” she points out. Instead, Best recommends opting for whole-wheat bread, which “will slow down the digestion process, which will keep the consumer full longer and thus prevent overeating.” When making your toast, she advises “choose a whole-grain or whole-wheat option, gluten-free if possible, and free of added sugars and refined carbs” for a great weight-loss start to the day. weight.
Fries/ Cheese Fries
The fries are made from potatoes, which Vichill says isn’t a bad food on its own, and generally an “excellent source of carbohydrates, potassium, magnesium and other vitamins.” Unfortunately, often when made into classic fries, Vichill notes that they “are fried in very cheap and highly inflammatory oils such as peanut, soy and canola oil.”
These oils, she adds, create “free radicals in the body, which can damage cells and have been linked to chronic diseases and other inflammatory conditions.” It’s obviously not good for your weight loss journey either, and cheese fries or “loaded” options at fast food restaurants are just as incendiary, she says. To satisfy your potato cravings and avoid this, many experts recommend making your own homemade fries with avocado oil and forgoing fatty toppings like cheeses, vegetable oils, etc. Noted !
Wrapped pastries
The “least healthy type of carbohydrate” to eat is an “ultra-processed type,” says Hunnes, like those “frequently found in packaged baked goods (think Pop-Tarts, energy bars, and whatever). that’s fried.” The reason these types of carbs aren’t ideal for a weight loss journey at any age, let alone over 40, is “because they don’t provide any nutritional advantage, they are often lacking in vitamins and minerals, antioxidants and anti-inflammatory compounds,” she says.
This, she says, detailing the downsides of breakfast pastries in particular, is “terrible for the metabolism because it leads to spikes in insulin and an increase in IGF-1, an inflammatory marker, and increases the risk chronic diseases and deposition (storage of fat) of calories in the body. Instead, Hunnes advises eating the “least processed carbs possible and replacing them with whole grains, nuts, seeds, legumes, fruits, and vegetables, in their natural, unprocessed forms.” These, she notes, will always make your weight loss journey easier when in doubt, as they are “never harmful to our metabolism and are anti-inflammatory, high in fiber and help regulate weight.” The more you know!
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