Carbohydrates are not the enemy, even though people have painted them as such. Whole and complex carbohydrates such as fruits, vegetables, legumes and whole grains are excellent sources of fiber and many different vitamins and nutrients. Eating these types of carbohydrates along with a healthy diet can help you control your blood sugar, improve your gut microbiome, slow down the aging processand achieve your weight loss goals.
However, not all carbohydrates are created equal. While complex carbohydrates can provide many health benefits, refined carbohydrates are highly processed, and the foods they are found in may contain added sugars. Larger amounts of these can contribute to certain health problems and have even been known to contribute to weight gain if consumed regularly.
To find out more, we talked to some dieticians about the worst types of carbs for weight loss. Read on, then take a look Top 6 High-Protein Foods for Weight Loss.
Although a breakfast staple for many, bagels are one of the worst carbs for weight loss. “White bagels are roughly the equivalent of eating 4 or 5 slices of bread, and most people don’t realize that,” he says. Lisa Young, Ph.D., RDNauthor of Finally full, finally slim and member of our medical expert advisory board.
Bagels are rarely enjoyed on their own, so adding certain typical ingredients to a breakfast bagel can also add additional calories.
“These are often used as a breakfast food with various ingredients like cream cheese, peanut butter, and other high-calorie foods,” he says. Sad Best, MPH, RD, LD, a registered dietitian Balance One Supplements.
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Many brands are doing breakfast cereals that are healthier than typical options, but it’s important to be careful with extra sugary and highly processed foods. breakfast cereals.
“People often associate cereals with healthy foods, but sugary cereals often have as much or more added sugar than a cookie, and it’s easy to pour too much cereal onto your breakfast plate,” says Dr. Young.
Not only are they often sugary and lacking in useful nutrients, but eating certain cereals first thing in the morning can have some consequences. “The morning is the worst time to eat them because it leads to a rapid spike in blood sugar,” he says. Morgyn Clair, MS, RDNauthor in fit healthy mom.
When it comes to carbohydrates that are the worst for weight loss, soda take the cake
“In my opinion, sodas and sugary drinks are some of the worst carbohydrate choices because they provide virtually no other nutrients besides a high dose of sugar,” says Clair. “Also, there is no fiber to help slow the body’s absorption of sugar, which means it leads to a rapid rise in blood sugar.”
A study published in International Journal of Behavioral Nutrition and Physical Activity found that drinking soda led to greater weight gain regardless of a person’s fitness and activity levels.
A white bread like Wonder Bread can bring many of us back to our childhood, but White bread it is highly processed, stripped of almost all its nutrients, and can potentially contribute to weight gain if consumed regularly.
According to a study by British Journal of Nutritionreducing the intake of white bread (not wheat bread) and following a Mediterranean-type eating plan was associated with less weight gain and less abdominal fat.
When it comes to pasta, the culprit behind why this carbohydrate causes weight gain has more to do with the portion size than the pasta itself. “Pasta can cause weight gain when eaten in the United States, but not in Europe because we tend to eat a large portion,” says Dr. Young. That said, refined pasta is still one of the worst carbs for weight loss because it lacks nutrients that slow down digestion, like fiber. “There’s no fiber in refined pasta, so we don’t feel full and will most likely keep eating,” says Dr. Young.
Fortunately, there are plenty of whole-wheat pasta options or types of pasta made with alternative ingredients like chickpeas or lentils that provide more fiber and fewer refined carbs.
