My last article was an overview of carbohydrates, different types & examples of each – (If you haven’t read Carbohydrates & Weight Loss Part 1 please click here before proceeding -> https://iamjanemukami.com/caborhydrates-weight-loss-part-1/)
Defining terms for regular use.
1🥔Starchy carbs will refer to energy-giving foods such as bread potatoes, rice, etc which contain 4 calories per gram.
2🥦Vegetables will refer to greens/fiber/roughage which contains about 1 calorie per gram.
3🍰Processed foods are foods that after harvest have to go to a mill etc. I will refer to these as simple carbs. They are usually sweet, contain high calories because of sugar, fat, starchy carbs, etc non-sweet items like bacon, deli meats, sausages…but that’s a protein…this post is about carbs)
So, what carbohydrates should you eat for weight loss? Let me first address some frequently asked questions
1️⃣Are carbs bad? No, carbs are energy giving foods and the right kind are not bad for you
2️⃣Can you lose weight while eating carbs? Yes, you can lose weight while eating the right kind of carbs.
3️⃣What carbs should I eat?
For weight loss, you should
🔹️Consume less of processed or simple carbs/(Easy Esther) because they quickly raise blood sugar, insulin spike, trigger fat storage and negatively impact body chemistry
🔹️Eat starchy carbs (complex carbs/Hard to get Helen). They’re slow to breakdown, controlled glucose & insulin.
Starchy carbs can be quickly identified by tracing items back to the source. For example, sweet potato is from the earth/farm to your plate while rice, wheat, and others go to a mill, get processed, resulting in loss of nutrients, fiber before they land on your plate. Certain cereals/grains are better than others (oats, quinoa, etc)
To lose weight, consume healthy, natural starchy carbs 🍠 in the RIGHT portions & minimize simple carbs🥐 Working out & overall daily consumption also play a huge role in determining weight loss or gain.
The food pyramid can be confusing because it shows a foundation of grains/starchy & simple carbs which if over-consumed result in a caloric surplus, weight gain, increased risk of health issues/lifestyle diseases such as type 2 diabetes, etc.
Focus on good nutrition because weight loss follows healthy nutrition…not vice versa.
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