You are what you eat is an old catchphrase you may have heard growing up. Its a reminder that food choices matter, and all foods arent created equal in terms of health value and how they affect your body.
Overeating is often the primary cause of obesity but is largely dependent on what type of foods are overeaten, shares obesity medicine specialist, Betsy Varghese, M.D.
For example, if you overeat foods with low calorie density and high fiber (think vegetables, fruits, fiber filled carbs), you can essentially eat a large quantity and still lose weight because the fiber keeps you fuller longer and eating less throughout the course of the day. These foods are also lower in calories compared to processed carbs and high fat animal proteins.
Humans require energy to live, and we get that energy from food and drinks. Our most important source of energy is carbohydrates. Once your body uses up its storage of carbohydrates, it will use protein and fat for energy. Processed carbs have a high glycemic load, which means they spike our blood sugar levels, making us tired and hungry. These foods affect hormones and alter our metabolism so that we store fat and gain weight.
Our bodies can usually manage these blood sugar spikes, but over time, a person can develop diabetes and other health complications, says Dr. Varghese
In todays world, we are surrounded by foods that contain highly processed carbs, which makes it challenging at times to identify healthy options. But the answer isnt necessarily to swear off carbs altogether because they are an essential part of our diets. They provide fuel for our bodies and contain fiber, which helps you digest foods. The trick is to eat more whole carbohydrates, such as vegetables, beans, potatoes and whole grains. Eat refined carbs less frequently, including white bread, pastries, pastas, sugary soft drinks, pizza and other fast foods.
With processed carbs seemingly everywhere, it can be hard to know whats healthy and whats not. Here are some healthier alternatives to common processed carbohydrates:
Instead of
eat these:
white or sourdough bread
whole-wheat, whole-grain bread
white rice
brown rice or cauliflower rice
cereal
oatmeal
pasta
whole-grain pasta or zucchini pasta
soda
water with lemon slice or iced green tea
candy
apple, orange or berries
potato chips
sliced cucumbers or carrot chips
ice cream
frozen yogurt or frozen banana
An easy way to improve your diet is to make half your plate consist of vegetables at meals, says Dr. Varghese. Aim to eat whole grains over processed carbs as much as possible. This simple guideline, paired with about 30 minutes of moderate exercise each day, can provide lots of health benefits and help ward off diabetes and other metabolic disorders.
Fiber filled carbs such as those seen in brown rice, quinoa, oatmeal, sweet potatoes, beans/legumes can be beneficial for weight loss when introduced during the appropriate times.
It is best to introduce these carbs earlier in the day when anticipated activity (and therefore energy expenditure) is expected to be the highest.
To lose weight, it is still beneficial to minimize all carbs in the evening (or when energy expenditure is lowest), adds Dr. Varghese. That being said, if you are going to consume a carb regardless- you are better off consuming a fiber filled carb over a processed carb due to less fat, less sugar and less blood sugar spikes.
Its time to stop starving yourself to lose weightinstead, pay attention to what youre eating (not how much), and youll be on a path to better health in no time.
The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.
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How You Can Eat Carbs and Still Lose Weight - Hackensack Meridian Health
