When you are trying to lose weight you often try to reduce or eliminate all carbohydrates from your diet, but in the process you will also be eliminating some vitamins, minerals, fibers and phyto-nutrients. It is important to not group all carbs as the same because there are different types; some are more beneficial than others.
Everyone knows that bread, pasta, cereal, etc. are high in carbs; but so are some vegetables, fruits, and dairy products. Carbs have such a negative connotation so it’s important for you to be able to differentiate the “good” vs “bad” carbs.
Why Do People Avoid Carbs?
Generally, carbs are avoided by many people because they are thought to cause weight gain; and in some cases that is true. All carbs are equivalent to 4 carbs per gram, but the quality of the carb you eat can determine whether it will make you gain or lose weight. Any sugar sweetened foods or refined grains such as white bread are related with weight gain. On the other hand, consuming whole grains, dairy, fruits, and non-starchy vegetables are associated with weight loss.
Furthermore, the quality of the carbs consumed may also increase or decrease risk of type 2 diabetes. American Journal of Clinical Nutrition found that eating quality carbs like total fiber, grain fiber, and fruit fiber decreased the risk of type 2 diabetes by 20 percent. It also showed that consuming a lot of starchy carbs like white bread, corn, and white potatoes are related with 23 percent increased risk of type 2 diabetes.
Consuming carbohydrates is an important part of your diet, without them you may even struggle with everyday activities. They are like fuel for your muscles. It is important for you to choose quality carbs instead of completely cutting all carbs out of your diet.