If you've been keeping up with the latest low-carb diets, you might have heard that the types of carbohydrate foods you put in your mouth makes all the difference when it comes to weight loss. Harvard Medical School explains that "bad carbs" may cause your blood sugar to spike, along with your insulin levels. Some studies show that "good carbs" -- foods with a low glycemic index -- may reduce your risk for type 2 diabetes and expedite weight loss.
Carbohydrate Facts
Carbohydrates, proteins and fat are the three nutrients that give you calories your body needs for fuel. According to MayoClinic.com, carbohydrates and proteins contain roughly 4 calories per gram, while fat has more than double that amount at 9 calories per gram. Carbohydrates encompass a variety of food types, including bread, rice, grains, fruit and vegetables. Low-carb diets such as the Atkins and Zone diets restrict "bad carbs" and focus more on protein and fat.
Low-Carb Diet
The problem with carbohydrates is that they cause your blood sugar to go up, along with your insulin levels. Advocates of low- and no-carb diets say that decreasing insulin levels makes your body burn fat. This isn't to say that carbohydrates have no dietary value; those high in fiber make you feel fuller, says Harvard Medical School, and many are packed with essential nutrients you need. Carbohydrates that score high on the glycemic index may be the carbs you want to avoid. A high-glycemic-index diet may be connected not only to weight gain, but diabetes and heart disease.
The Good Stuff
Carbohydrates that score a 70 or more have what is called a high glycemic index, while those scored under 55 are considered low. Data from Harvard indicates that carb-heavy foods that score at or above 70 include many popular food items, including rice cakes, graham crackers, cranberry juice cocktail, corn flakes, wheat puffs, and many other popular "non-sugary" cereals. To determine where your food falls on the glycemic index, use the resources link below. However, it's probably more beneficial to take note of the good carbs that promote good health, namely fruit, vegetables and whole grain foods. The Harvard School of Public Health suggests choosing a piece of fresh fruit over fruit juice. Instead of serving potatoes with meals, opt for whole grain sides such as whole wheat pasta, brown rice or another whole grain. Add protein-rich beans to your diet.
Your Diet
MayoClinic.com indicates that research is still on the fence when it comes to carbohydrates' effect on weight loss -- there's still no conclusive evidence that weight loss on a low-carb diet is related to blood sugar or insulin levels. Harvard Medical School and the American Council on Exercise, or ACE, point out that a low-fat diet seem to be the best approach for weight loss in the long run. Although you may shed pounds rapidly at first, Harvard indicates that studies on low-carb diets yield conflicting results, with one study showing that low-carb dieters gained back their weight after the first six months. Optimize your low-carb plan by cutting back on polyunsaturated and monounsaturated fats and integrating healthy whole grains into your meal.
References
- Harvard Health Publications; Low Carb or Low Fat diet?; July 2004
- Harvard Health Publications; Carbohydrates and Health: Not That Simple
- MayoClinic.com; Counting Calories
- MayoClinic.com; Low-carb Diet: Can it Help You Lose Weight?
- Harvard School of Public Health; Carbohydrates: Good Carbs Guide the Way
- American Council on Exercise; Diet Myths Debunked
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