Here¡¯s Proof That Carbohydrates Can Actually Help You In Your Weight Loss Journey

The ongoing debate on whether carbs or fats is the bigger enemy has been going on for decades now. Although carbs have been vilified more recently over the years, don¡¯t be so quick to dismiss your beloved roti, rice and bread yet.

The most recent study on the subject revealed that carbohydrates reduce your overall body weight, body fat and improve your insulin function in people who are overweight.

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"Fad diets often lead people to fear carbohydrates. But the research continues to show that healthy carbohydrates--from fruits, vegetables, beans, and whole grains--are the healthiest fuel for our bodies," says lead study author Hana Kahleova.

This study published in the Journal Of Nutrients results correlate with findings from previous research that suggest a plant-based, high-carbohydrate diet can help regulate your weight, the overall composition of your body and reduce the risk of type 2 diabetes.

Another study published in The Lancet found that people who ate carbs had greater lifespans.

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The study claimed that people who consume animal-based, low-carbohydrate diets have a shorter life expectancy, compared with those who consume more carbohydrates and/or more plant-based sources of protein or fat.

Complex carbohydrates are naturally rich in fibre¡ªa nutrient found in plant foods that add bulk to the diet without adding extra calories. Previous studies have shown that high-fibre diets are effective for weight loss and can help reduce the risk for type 2 diabetes, heart disease, and certain types of cancer.

Carbs are the primary source of energy in your body, so avoiding them is not a smart move.

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Carbs are broken down into glucose, which is the primary source of energy for the body. If the amount of fibre is less in the carb, then it gets digested easily. If the fibre content is more, then it gets digested slowly.

The pace at which this breaking down happens is also known as the glycemic index of that food. High GI and low GI are common terms used by diabetics and should be kept in mind if you are one and wish to lose weight. Low GI foods are helpful in managing type-2 diabetes.

Unlike other nationalities, Indians are accustomed to eating carbs, as we have grown up eating them.

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The Indian diet has a wide variety of carbs. Roti, rice, pooris, pakodas, kadhi are some of the most common examples. Since an Indian staple diet consists of either roti or rice, carbs are a given in such a diet.

Having said that, it is also necessary to keep the portion size in mind and that you consume healthy carbs such as wheat roti and white rice. Just make sure you¡¯re avoiding unhealthy carbs that are the equivalent to refined sugar, refined flour, processed products (breads, pastas etc) and artificially sweetened beverages.

So, if carbohydrates are as good as they are touted to be, how much should you be eating on a daily basis?

Since carbohydrates are an essential nutrient for the human body, avoiding them is not a solution. Ideally, you should eat 250-350 grams of carbs every day. Current dietary guidelines recommend that you get in 45 to 65 percent of your daily calorie intake from carbohydrates.

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Additionally, here¡¯s why carbohydrates are suitable for weight loss and your overall health:

1. They help burn fat: Carbs contain fat burning enzymes which help in losing belly fat. If carbs are consumed before 7 pm, they will in no way lead to bloatedness or a big belly. This also means that consumption of carbs decreases the likelihood of fat storage.

2. They satiate you: There are two kinds of body clocks which work: mental and stomach. Both work in coordination and help you keep your hunger levels in check. Since you have grown up eating rice and roti, the same satisfaction does not come with eating variables of the same. This is also why you end up not losing weight by eating ¡®low-calorie¡¯ rotis or rice. If you continue to eat home cooked wheat rotis or white rice, satiation level will always be good and you will not binge on unhealthy processed foods.

3. They increase your metabolism: As mentioned earlier, the breakdown of carbs leads to energy formation. The key issue in weight loss is metabolism. This is because overweight people suffer from poor metabolism rate. Carbs boost metabolism, which leads to fat loss and ultimately, weight loss.