Friday, February 20th 2026
Carbohydrates are not the enemy of weight loss. On the contrary, according to nutritionists, choosing the right type of carbohydrates can help you lose weight steadily, without giving up bread or pasta, writes EatingWell.
Many people believe that they need to eliminate carbohydrates to lose weight. But avoiding them altogether can have negative consequences in the long run. Carbohydrates are found not only in breads and sweets, but also in fruits, vegetables, nuts, beans, lentils and dairy products.
According to dietitian Caroline Susie, spokesperson for the Academy of Nutrition and Dietetics, the key lies in complex carbohydrates, especially those high in fiber.
“Carbohydrates provide many health benefits. The fiber found in complex carbohydrates keeps you fuller for longer, which is good news if you’re trying to manage weight,” she said.
Studies show that people who increase their fiber intake lose more weight compared to those who consume less fiber. In addition, they tend to choose healthier and more nutritious foods.
What is the best carbohydrate for weight loss?
According to Susie, the best choice is whole grains. These include the whole grain of wheat, the bran, the germ and the endosperm, while preserving all the nutritional values.
“Whole grains are delicious, very filling and an excellent source of fiber,” she emphasized.
Why do whole grains help with weight loss?
Losing requires consistency. Very restrictive diets are difficult to maintain. Including whole grains in your diet reduces feelings of deprivation and makes it easier to follow a meal plan.
Replacing refined grains with whole grains is associated with a lower risk of heart disease, diabetes, and some cancers.
The US Dietary Guidelines recommend 2-4 servings of whole grains per day and limiting carbohydrates. refined.
Studies show that people who consume more whole grains have a lower risk of weight gain. They can reduce appetite and improve gut health, which has a positive effect on metabolism.
May help reduce abdominal fat
More frequent consumption of whole grains is associated with less visceral fat (fat inside the belly), which is associated with a higher risk of metabolic disease.
Simple changes such as white bread with wholemeal bread or white pasta with wholemeal can make a difference.
According to Susie, extreme carb restriction can lead to rapid weight loss, but the goal is long-term results. Very strict diets often fail because they create feelings of deprivation.
She recommends:
-Eat at regular times to avoid excessive hunger.
– Control the portions.
-Combine carbohydrates with protein for longer satiety (e.g. oatmeal with eggs, wholemeal pasta with chicken, wholemeal rice with shrimp and vegetables).
If you have to choose an ideal carbohydrate for weight loss, according to nutritionists, whole grains are the best option.
Brown rice, wholemeal bread, wholemeal pasta and bulgur are rich in fiber and vegetable protein, keep you full and are part of a diet that can be followed in the long term, the real key to weight loss success.
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Source: prizrenpost
