What Makes a Carb Good and What Makes it Bad?

You can’t have your cake and eat it too, right? If that’s true, then what about bread, rice, potatoes and pasta? After all, carbs are the centrepiece of most diets around the world. The truth, however, is that carbs alone can’t be faulted for any weight issues — it’s the combination of how and what you eat with the carbs that make all the difference. Here’s how to make your carbs good instead of bad so you can enjoy them every day with an optimal diet plan.

Plan your meals

One of your greatest weapons against carb cravings is by planning your meals for each day. Choosing carbohydrates (like fruits, whole grains or starchy vegetables) with every meal is a great place to start. Combine healthy carbs with lean protein (such as fish, poultry or eggs) and/or unsaturated fats (like olive oil or avocado). This will help you control portion sizes and make sure that each meal contains an appropriate combination of macronutrients. Eating this way helps prevent carb cravings, makes you feel fuller faster and promotes weight loss by cutting out sugar crashes. Your diet plan doesn’t have to be restrictive — but does need to be well-thought-out if you hope to lose weight safely.

Swap Starchy Carbs for Fibrous Carbs

Most of us are well aware that refined carbs should be limited, but what about starchy carbohydrates like whole grains, beans, or fruits? Despite their place in many diets, these carbs also cause blood sugar levels to spike. If you’re trying to lose weight safely but quickly, stick with fibrous carbs (fruits and veggies) until dinner then eats healthy doses of starchier options for dinner; that way you’ll avoid excess blood sugar spikes throughout your day.

Cut Down on Sugar

Foods made with added sugar, like candy bars, baked goods and even some breakfast cereals can be loaded with hidden calories. Some soft drinks have more sugar than a slice of cake. But cutting down on your overall intake of carbs — especially those found in processed foods — is important too. That’s because complex carbs are digested slowly by your body, which helps keep blood sugar stable throughout your day. If you eat less processed food without replacing those lost calories with other carb-rich items (think healthy fats), then you may see better results than you would if you cut out bread or pasta altogether while still overeating cheeseburgers or other unhealthy foods. To lose weight safely but quickly, choose whole grains instead of white ones whenever possible.

Avoid Processed Meals

Avoiding processed foods is always good for your health, but it’s especially key when you’re trying to lose weight. Processed foods are almost always full of preservatives that can lead to bloating, indigestion, gas and high cholesterol — not exactly how you want to feel when working toward weight loss. So how do you avoid processed meals without committing yourself to an all-out diet of packaged goods? It all comes down to shopping for whole foods whenever possible. When you opt for fresh produce at your local farmer’s market or go in on bulk purchases with friends, you cut out any extra additives that are usually hiding in those packages.

Choose Healthy Fats

Fat is not always to blame for weight gain. Some fats are essential for good health, others are best in moderation, while some should be avoided altogether. For example, unsaturated fats from foods like fish and avocados contain omega-3 fatty acids, which support heart health and reduce your risk of heart disease. That’s why they’re considered good fats. On the other hand, trans fat (found in things like margarine) has been linked to an increased risk of heart disease and is generally bad for you because it lowers good cholesterol levels in your blood and increases bad cholesterol levels. So how do you know what fats to choose? When choosing between different foods that have fat in them, just look at their nutrient content label.

Eat Enough Vegetables

When you’re eating carbohydrates, make sure your plate is half full of them. Filling up on veggies is one of the best ways to eat carbs while keeping your weight loss on track. Include green leafy vegetables like spinach, kale, chard and romaine in every meal — they’re nutrient-dense, high in fibre and antioxidants that can help prevent disease. Other low-calorie but high-fibre options include broccoli, cauliflower, cabbage and bok choy. Also, aim for plenty of colours throughout each day; red bell peppers are loaded with vitamin C.

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