Have you ever wondered why some people vow to avoid carbs to lose weight, while others claim it doesn’t matter? Let’s dive into the complex world of carbohydrates, sugars, and their impact on our waistlines. Let’s start from the basics.
What Are Carbs and Sugars?
Carbohydrates (carbs) are one of the three main macronutrients our bodies need, alongside proteins and fats. They’re a source of energy, fueling most of the activities in our bodies from brain function to physical activities. Carbohydrates are of three components: fiber, starch, and sugar. While all sugars are carbs, not all carbs are sugars. Let’s simplify them.
Types of Carbohydrates
A carb is categorized into simple or complex carb depending on its fiber content and glycemic index.
Simple carbs (sugars): These are carbs in the form of simple sugars like glucose, fructose, lactose, and maltose. Foods/products with low fiber content and high glycemic index belong to this category. They include table sugar, white flour and all its products including white bread, biscuits, cakes, doughnuts, and the likes, brown sugar, corn syrup, fruit juices, honey, ice creams, candies, milk sugars, and majority of ultra-processed foods in the shelves of supermarkets and grocery stores. Taking these simple carbs alone, without combining them with proteins and fats, will shoot up your blood glucose level without delay and will lead to your being insulin resistance – the major cause of all metabolic diseases.
Complex carbs: These are types of carbs rich in fiber and starch. Starch is a long chain (polymer) of simple sugars which will need more time to break down by the body when consumed. The slow digestion of these complex carbs by the body has some advantages including lower and slower increase in blood glucose level. On the other hand, the fiber in a complex carb serves as food (prebiotics) for your gut microbes. Put simply, complex carbs are beneficial to your metabolic system, while simple carbs are dangerous to your metabolic and general health. Complex carbs are found in foods like vegetables, whole fruits, especially berries, legumes, tubers (e.g. sweet potato, yam, cassava, and cocoyam), whole grains, nuts, and seeds.
Do Carbs Make You Gain Weight?
This is a pertinent question to ask, and the answer is YES and NO(Prinz, 2019). It depends on the type of carbs you eat which can influence your weight in many ways. If you make simple carbs a daily part of your meal, you are most likely to gain weight, due to the rapid increases in your blood sugar which leads to energy crashes and increased hunger. The hungrier you become, the more you’ll crave for more simple carbs. The more you consume simple carbs, the more you gain weight and the viscous circle continues. Those who are slim are not exempted because they may develop non-alcoholic fatty liver disease, a form of metabolic disease, when they over-consume simple carbs. This is a kind of fat that is not visibly seen as weight gain but builds up in the liver.
What is Glycemic Index?
Recall that not all carbs are created equal. Some are more beneficial and healthier than others. The glycemic index (GI) measures how quickly a food raises blood sugar levels when consumed. Foods with a high GI cause rapid spikes in blood sugar, while low GI foods lead to more gradual increases. Research suggests that diets rich in low GI may help with weight management and reduce the risk of type 2 diabetes(Greenwood et al., 2013).
Foods to Avoid or Limit to Help Your GI
- Sugary beverages: Sodas, sports drinks, and fruit juices which are high in added sugars and provide zero calories without making you satiated.
- Refined carbohydrates: White bread, pasta, and rice are low in fiber and nutrients but high in calories.
- Fried foods: French fries, potato chips and other deep-fried items are high in calories and contain unhealthy fats which are detrimental to your health.
- Baked foods and sweets: Cookies, pastries, cakes and candy bars are often high in added sugars, refined flour and unhealthy fats.
- Processed meats: Sausages, bacon and other processed meats are high in calories, saturated fat and sodium.
- Alcohol: Beer, wine and other alcoholic drinks are high in calories but low in nutrients.
- Ultra-processed foods: Packaged snacks, instant noodles, and other highly processed items tend to be calorie-dense with little nutritional value.
Would you prefer a calorie-dense food, with little to zero nutritional value and high glycemic index over a nutrient-dense food with less calories and low glycemic index? Let this be your guiding thought whenever you shop for food.
The Fiber Component of Complex Carbs
Dietary fiber plays a crucial role in weight management(Wan et al., 2023). It helps you feel full, slows digestion, and can help prevent overeating. It’s also a great food for your healthy gut microorganisms. Foods rich in fiber include leafy vegetables, berries, nuts and seeds, beans and lentils, and whole grains. Aim for at least 25 grams of fiber per day to support weight management and overall health. In fact, the more the better. To get the full nutritional benefits of your green vegetables, always steam them for a few minutes.
Relationship Between Carbs Consumption and Exercise
For active individuals, carbohydrates are essential for optimal performance and recovery. Athletes and people that exercise regularly (high-intensity and endurance training exercise) may need more carbs to fuel their activities and replenish glycogen stores. Before exercise, you may need complex carbs for sustained energy, while after exercising you may mix simple and complex carbs for recovery. During a long training session, simple carbs might be handy for quick energy. If your lifestyle is more sedentary than active, avoid simple carbs completely, or better still consume one tablespoon of organic apple cider vinegar, diluted in a glass of water, before taken the simple carbs to help moderate the spike in your blood glucose level.
Practical Tips for Weight Management as it Relates to Carbs
- Focus on quality: Choose whole, unprocessed carbohydrates most of the time.
- Mind your portions: Even healthy carbs can contribute to weight gain if overeaten.
- Balance your plate: Include protein, healthy fats, and fiber-rich carbs at each meal.
- Stay hydrated: Sometimes thirst is mistaken for hunger.
- Read labels: Be aware of added sugars in packaged foods.
Summary
Carbohydrates aren’t totally bad for your health and body weight. It’s the overall balance of your diet, the quality of carbs you choose, and your total calorie intake that determine weight loss or gain that play the vital role. For most people, a balanced diet that includes proteins, healthy fats, a variety of whole grains, fruits, vegetables, and legumes, while limiting added sugars and refined grains, is ideal for weight management and overall health. Remember, sustainable weight management is about creating healthy habits you can maintain long-term, not about demonizing entire food groups. If you’re struggling with your weight, consider consulting a registered dietitian for personalized advice.
References
Greenwood, D. C., Threapleton, D. E., Evans, C. E. L., Cleghorn, C. L., Nykjaer, C., Woodhead, C., & Burley, V. J. (2013). Glycemic index, glycemic load, carbohydrates, and type 2 diabetes: Systematic review and dose-response meta-analysis of prospective studies. Diabetes Care, 36(12), 4166–4171. https://doi.org/10.2337/dc13-0325
Prinz, P. (2019). The role of dietary sugars in health: molecular composition or just calories? In European journal of clinical nutrition (Vol. 73, Issue 9, pp. 1216–1223). NLM (Medline). https://doi.org/10.1038/s41430-019-0407-z
Wan, Y., Tobias, D. K., Dennis, K. K., Guasch-Ferré, M., Sun, Q., Rimm, E. B., Hu, F. B., Ludwig, D. S., Devinsky, O., & Willett, W. C. (2023). Association between changes in carbohydrate intake and long term weight changes: prospective cohort study. BMJ (Clinical Research Ed.), 382, e073939. https://doi.org/10.1136/bmj-2022-073939
