When trying to lose weight, many people tend to avoid carbohydrates, believing they contribute to weight gain. Carbohydrates serve as the body's primary energy source, and if unused, this energy can be stored as fat.

However, consuming carbohydrates the right way can actually support weight loss while still providing sufficient energy.

How Can Carbohydrates Help with Weight Loss?

Carbohydrates act as the main source of energy in the body. Cutting carbs entirely through extreme diets can lead to several side effects, such as fatigue, headaches, weakness, diarrhea, constipation, and bad breath.

According to Eating Well, reducing carb intake isn't the only strategy for weight loss. In fact, consuming the right kind of carbohydrates doesn’t necessarily lead to weight gain.

Choosing appropriate carbohydrates can enhance your weight loss journey when combined with exercise, a balanced diet, and effective stress management. Replacing simple carbohydrates with complex ones can aid weight loss by:

• Curbing appetite: Complex carbs take longer to digest, which helps you stay full and energized for extended periods.
• Boosting calorie burn: Research has shown that individuals with higher BMIs on low-carb, high-fat diets burn more calories daily compared to those not on such diets. This metabolic shift is likely due to hormonal changes triggered by the dietary switch.
• Stabilizing blood sugar levels: Complex carbohydrates take longer to break down, leading to more stable blood sugar levels.

Carbohydrate Options for Weight Loss

Not all carbs are created equal. They can be categorized into three types:

• Sugar: These are simple carbs naturally found in fruits, vegetables, and milk. Sugar is also present in added sugars found in processed foods and drinks.
• Starch: Complex carbs found in grains, potatoes, sweet potatoes, and legumes, as well as starchy foods like pasta, rice, bread, and cereals.
• Fiber: A form of carbohydrate that the body cannot digest. Fiber is crucial for regulating blood sugar, promoting heart health, enhancing satiety, and supporting digestion.

If you're aiming to lose weight but still want to enjoy carbs, choose nutrient-dense options like:

• Legumes such as chickpeas, black beans, and lentils
• High-fiber vegetables like green beans, broccoli, sweet potatoes, and pumpkin
• Nuts including peanuts, almonds, pumpkin seeds, and sunflower seeds
• Whole fruits with their skins, such as apples, peaches, grapes, and berries
• Whole grains and starches like brown rice, quinoa, and whole-wheat pasta

If you find it challenging to stick to these carb sources, you can still eat items like bread, pasta, or white rice in moderation. Just pair them with other nutrients like lean protein. Some tips for incorporating these foods into your diet include:

• Bread: Opt for whole-wheat bread enriched with vitamin B and high in fiber to support weight loss.
• Pasta: Choose whole-wheat or legume-based pasta, which has a low glycemic index and won't cause sharp increases in blood sugar.

Carbohydrates are essential macronutrients needed for daily bodily functions. If you're considering reducing your carb intake, consult a nutritionist or dietitian first. You can also use the consultation feature in the Ai Care app, available on the App Store and Play Store.

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