4 Of The Worst Carbs That Almost Always Stall Your Weight Loss Efforts, According To Dietitians

Not all carbohydrates are bad, and many carbohydrate-containing foods can help add balance and nutrients to healthy, wholesome living. weight loss diet. However, there are several types of carbohydrate foods that may not sound too unhealthy, but it could prevent you from losing weight. We reached out to registered dietitians, nutritionists, and other health experts to learn more about refined carbohydrates and why it’s best to avoid them as much as possible, especially if you exercise frequently and working to lose weight.

Read on for hints, tips and insights from dana ellis hunnesPhD, MPH, RD, Senior Dietitian at UCLA Medical Center, abby vichillRD, registered dietitian at FWDfuel, sad betterMPH, RD, LD, Registered Dietitian at Balance One Supplements, and Lisa RichardsRegistered nutritionist and creator of The Candida Diet.

Shutterstock

Refined Pasta

While the body requires carbohydrates to fuel itself adequately, today’s standard diet “provides more than is needed,” Richards explains, and most often in the form of “highly processed, refined foods made from flour,” such as pasta. Even many pastas today are “processed and enriched,” which Richards notes can “cause inflammation and gastrointestinal problems, such as Candida overgrowth.” This can also lead to 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 just about any vegetable can be turned into a spaghetti version of itself.” same”. When using a spiralizer, Richards advises taking zucchini and other forms of squash, turning them into noodles. This way, you don’t have to give up pasta or pasta dishes on your weight loss journey! or steam them as usual and top with your favorite low-sugar sauce and you have a delicious, nutrient-rich pasta alternative.” Richards recommends. This, he continues, gives you a “low-carb pasta and also adds antioxidants and other phytonutrients.” protectors”.

Shutterstock

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, as it’s “calorie-dense, inflammatory” and contains the aforementioned dreaded refined carbohydrates. “White bread is made with refined carbohydrates and lacks fiber and other beneficial nutrients,” she warns, adding that “refined carbohydrates 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, Best notes, because it’s “made from refined grains, sugar, and preservatives.” These are inflammatory ingredients and are also quickly broken down 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 on your general and mental health. “Refined carbohydrates create a low-level state of inflammation in the body that causes a host of health problems, including decreased cognitive function,” she emphasizes. Instead, Best recommends opting for whole-grain bread, which “will slow down the digestion process, keeping the consumer fuller longer and therefore preventing overeating.” When making her toast, she says to “opt for a whole grain or whole wheat option, gluten-free if possible, and no added sugars or refined carbs” for a great start to your day that promotes weight loss. .

Shutterstock

French Fries/ Cheese Fries

French fries are made from potatoes, which Vichill stresses are not a bad food on their own and are typically a “great source of carbohydrates, potassium, magnesium, and other vitamins.” Unfortunately, often when turning them into classic French fries, Vichill notes that “they’re fried in very cheap, highly inflammatory oils like peanut, soy, and canola oil.”

These oils, he adds, create “free radicals in the body, which can damage cells and have been linked to chronic disease and other inflammatory conditions.” Obviously, this isn’t good for her weight loss journey either, and cheese fries or ‘loaded’ options at fast food restaurants are just as incendiary, she says. To quench your potato cravings and avoid this, many experts recommend making your own homemade potato chips with avocado oil and avoiding fattening ingredients like cheeses, vegetable oils, etc. Noted!

Shutterstock

Packaged Cakes

The “unhealthiest type of carbohydrate” to eat is an “ultra-processed” one, explains Hunnes, such as those “frequently found in packaged pastries (think Pop-Tarts, energy bars, and anything deep-fried).” aren’t great for weight loss at any age, let alone over 40, it’s “because they don’t provide any nutritional benefit, often lacking in vitamins and minerals, antioxidants and anti-inflammatory compounds,” he says.

This, he says, detailing the downsides of breakfast pastries in particular, is “terrible for metabolism because it leads to spikes in insulin and increases in IGF-1, an inflammatory marker, and increases the risk of chronic disease and deposition (storage). of fat) of calories in the body. Instead, Hunnes advises that it’s best to eat “the least processed carbohydrates possible and replace them with whole grains, nuts, seeds, legumes, fruits and vegetables, in their natural, unprocessed form.” These, he points out, will always help on your weight loss journey 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!