Utting back on carbS?
“There’s a body of research that suggests low-carb diets are more efficient than other weight-loss plans, such as low-fat,” says Jennifer. “But it’s the type and quantity of carbohydrates in our diet that’s key. They’re not all the same – the term covers a broad range of foods, including fruits, vegetables, grains and dairy products. And contrary to what some might claim, the right kinds of carbohydrates can help you lose weight, keep it off and ensure you get longer-lasting satisfaction from your meals,” she says. “Restricting calories results in weight loss, regardless of whether you cut out carbs, fat or protein,” says Jennifer.
In fact, according to some studies, when diets low in carbs were compared with diets that weren’t, the amount of weight lost was the same.
One meta-analysis, published in the British Journal of Nutrition, found participants on low-carb diets experienced greater reductions in body weight and fats in the blood called triglycerides, but greater increases in HDL (good) cholesterol and LDL (bad) cholesterol. The authors concluded that the benefits of low-carb diets must be weighed against the possible detrimental effects of increased LDL cholesterol. Cakes, biscuits and confectionery are high in carbs in the form of sugars but they’re also high in fat and, importantly, calories. “When people lose weight after cutting these foods from their diet, they often wrongly attribute the weight loss to being on a low-carb diet,” Helen points out.
But there are other high-carb foods that don’t carry this extra fat and sugar, such as lentils, grains and starchy veg. “These foods are loaded with fibre and a raft of vitamins and minerals,” she says.
Bread gets a bad rap, too, but fluffy white bread is different from dense, wholegrain loaves with seeds and grains. Similarly, puffed rice breakfast cereal coated in sugar is high in carbs and rapidly digested. A bowl of nutritious muesli is also high in carbs but is slowly digested.
“There is good evidence to show people who eat lots of wholegrains weigh less than those who eat very few,” says Helen. “More proof that losing weight is not about cutting out all carbs – it’s the type of carbohydrate you reduce that does the trick.” Just as you want to put the bestquality fuel into your car for peak performance, you want to fuel your body with high-quality, long-lasting carbohydrates. These include wholegrains such as barley and quinoa, high-fibre cereals, beans and legumes, and fruit and starchy vegetables such as sweet potatoes. We could call these types of carbs “good” or “slow” carbs.
“Our bodies digest these foods slowly so they provide long-lasting energy,” says Jennifer. “You might also hear them referred to as low-GI foods.” The glycaemic index (GI) measures the rate at which carbohydrates are digested.
High-GI foods – such as white bread, white rice, biscuits and cakes – are digested quickly, giving a rapid surge in energy that drops soon after. This not-uncommon sugar crash leaves us feeling hungry, even if only a short amount of time has passed since we last ate.
“Choosing low-GI carbohydrates will keep you feeling fuller for longer, which can help with weight control,” advises Jennifer.
“Low-GI carbohydrates also help to manage blood glucose and insulin levels which, in the long term, helps to reduce your risk of developing Type 2 diabetes and heart disease.
“So they’re the all-round wise choice for good health and weight maintenance.”
The full version of this article appears in the March edition of Healthy Food Guide, on sale now. For more advice and recipes visit healthyfood.co.uk