Many view carbohydrates as evil and fattening, but some carbs burn fat
Love your carbs? You’re not the only one. These days, there is a lot of conflicting information out there in regards to carbohydrates. Many view carbohydrates as evil and fattening. While too many carbohydrates can lead to weight gain, not all carbs are bad. In fact, some carbs can help you burn fat. Let’s take a look at what carbohydrates are, why we need them and how to include them in your diet and still maintain or lose weight.
What are Carbohydrates?
Carbohydrates provide us with energy; in fact, they are our main source of energy. When we eat carbohydrates, one of two things happen: we either use the energy right away, or we store it for later use in the form of fat.
When we eat carbs, our body breaks them down into simple sugars. These simple sugars are then released into the bloodstream. If we are low on energy, they may be used immediately, stored in the liver and our muscles as glycogen or converted and stored as fat.
Why do we need carbohydrates?
Without carbohydrates we cannot survive. From our pancreas, insulin triggers the storage of glucose. People with diabetes can’t produce insulin or can’t use it properly, so sugar circulates in their bloodstream without being stored for later use. They may need to take insulin in injection form or take medications that regulate their blood sugar. Some people can regulate their blood sugars through controlling their diet. Without insulin diabetics would not be able to survive.
Our bodies prefer to use glucose as our main fuel source. Our brain, muscles and organs all need glucose to carry out their various activities. Although our body can get energy from other foods, we still require glucose to survive and thrive. However, some carbohydrates are healthier sources of glucose than others.
Not all carbs are bad carbs: carbohydrates that burn fat
Carb foods that burn fat
Now that we have established that we need carbohydrates to survive, what carbs can we eat if we are also concerned about our weight? This is an important question as many people attempt diets that are dangerously low in carbohydrates in an attempt to force their bodies to burn fat. These types of diets can actually force your body to burn muscle instead, and while you may lose weight, you will feel unwell due to lack of energy. Over time, these types of diets can be dangerous.
Not all carbs are bad carbs. You simply need to choose carbs that are lower in calories while keeping in mind that your body does require carbohydrates in order for your body to function as it is meant to.
Carbohydrates come in three major forms, sugars, fibers and starches. The trick is to choose carbs that are healthy and contain nutrients that your body needs, without going overboard on calories. Here are ten carb foods that can provide you with the energy you need without packing on the pounds:
- Whole grains- avoid refined grains and stick with whole grains. Refined breads and pastas are stripped of most of their nutritional value, leaving mainly calories behind. Whole grain foods, such as brown rice, brown bread and whole wheat pasta, are more filling, meaning you can eat less and still feel full.
- Baked Potatoes- potatoes baked in their own skin are an excellent source of carbohydrates and are fat and cholesterol-free. They are also rich in potassium, vitamin C and fiber. The trick? Avoid adding sour cream, bacon bits, butter and other toppings that are high in calories and fat.
- Beans- beans are packed with fiber and will also fill you up. They are loaded with carbohydrates and will provide you with long-lasting energy. Kidney beans, pinto beans and black beans are all good sources to eat. Avoid baked beans and beans in sauces to help keep the weight off.
- Popcorn- popcorn is a great snack in that it tastes good, satisfies cravings to eat, and is low in calories and high in fiber. Even with a small amount of butter added for flavor, it is superior to sugary snacks that are high in calories and have little nutritional value. As an alternative to butter, try adding popcorn seasoning to spice it up.
- Vegetables- some vegetables are good sources of carbohydrates and have few calories. Some examples of vegetables that are high in carbohydrates are: squash, sweet potatoes, peas, parsnips, potatoes, cassava, artichoke and yams. Again, leave off the butter to cut the amount of calories you are taking in. Many of these vegetables have their own sweet taste.
- Fruits- blueberries, mangos, strawberries, apples, blackberries, nectarines...many fruits are good sources of carbs and also offer vitamins and minerals that are essential to good health. Choose fresh fruits and avoid those canned in syrups, which will be higher in calories.
- Brown Rice- brown rice is an excellent source of carbohydrates, while white (refined rice) is less so. Refined rice has been processed to the point that many of its nutrients have been removed. Brown rice is far healthier than white rice.
- Dairy Products- no need to give up your dairy products! Low-fat cheese, yogurt and milk is a good source of carbs, as well as providing calcium, vitamins and other nutrients that your body needs to maintain good health.
- Nuts/Seeds- cashews, almonds, peanuts and pumpkin seeds are all excellent and healthy sources of carbohydrates that can be eaten alone or used to add flavor to other dishes. They are also high in protein and fiber.
- Eggs- eggs can be eaten for their low-carb, high protein content. If you are also worried about cholesterol, choose to eat only the egg whites, avoiding the yolk.
Remember, our bodies need carbohydrates for energy. If you consume a diet too low in carbohydrates, you will likely feel unwell and will have low energy. If you are concerned about your weight, eat foods that are both low calorie and a good source of carbohydrates, like those listed above. Many foods containing carbs also contain other nutrients that your body needs to function well, so eating carbohydrates is important for overall health. The bottom line? You can have your carbs and lose weight, too!