Hello curious friend. Carbohydrates can be a very confusing topic in the world of nutrition. I want to share with you what I’ve learned as a coach and personal trainer not only from my studies but from my 13 years of seeing what works and doesn’t work with my clients. Many of them ask me, “Are carbohydrates good for fat loss?” So I figured I would share with you all some information about carbs!
Let’s learn what carbohydrates are and why we need them!
Carbohydrates are an important macronutrient that we need to consume everyday just like fat and protein. They contain sugar, starch, cellulose, or similar substances that are broken down and used for energy in the human body.
Carbohydrates are literal fuel for our body and brain and are essential for daily function and muscle growth. They also contain micronutrients which are all of the vitamins and minerals our body requires. A lot of people are afraid of carbs and avoid them but are unfortunately missing out on so many benefits. This brings us to the main question: are carbohydrates good for fat loss? Let ‘s discuss.
Are carbohydrates good for fat loss?
The quick answer is; it depends on the carbohydrate. It’s important to start looking at carbohydrates as either healthy or unhealthy carbs. In their pure form carbohydrates are basically a perfect food and ideal for fat loss. They are naturally lean and have low calorie density which means you can eat more of them with less calories. Calorie density is important for fat loss as we want to be able to eat the most we can so we feel satiated with less calories.
On the other end of this, sometimes carbohydrates put on a crazy disguise and this is what you’ll have to watch out for. That’s right, a beautiful potato can be turned into a little blood sugar spiking, saturated fat stick we call french fries. It’s not really a potato anymore. It no longer has its health benefits, and is now a source of not only carbohydrates but also unhealthy fat due to being deep fried in oil and topped with a large dose of sodium.
The point with the potato story is: You just need to learn which carbohydrates are healthy and help with fat loss and which carbohydrates are unhealthy and make fat loss more difficult. I don’t want to scare you away from the occasional serving of fries but the point is they will make it more difficult to achieve your fat-loss goals.
Which Carbohydrates are the Healthy ones for Fat Loss
The healthy carbohydrates are ones found in their pure or minimally processed form such as fruit, vegetables, beans, and grains. There are some breads, pastas, and cereals that can be included in this depending on the processing and added ingredients. Now what does this have to do with fat loss? When it comes to carbohydrates-the healthy ones- they contain so many micronutrients, as well as fiber, and water. Why is this important? You need all of these things to have a full and satiated belly when you eat food. These characteristics allow our gut and our brain to communicate. If you forgo carbs you will likely end up hungry and missing out on so many nutrients. In addition, carbs are naturally very lean foods (low in fat and calories) which are perfect for fat loss.
Not convinced yet? Check out this study done on overweight individuals put on a high carbohydrate diet and see the results!
Quick guide on Carbohydrates for Fat Loss
Benefits of Healthy whole carbohydrates:
Energy
Fiber
Nutrients
Water
Satiating
Improved Digestion
Fat loss
Problem with unhealthy carbohydrates:
Processed
Empty calories
Fiber removed
Nutrients removed
Water removed
Adverse effect
Not satiating
Not good for digestion
Potential weight gain
Examples of Healthy Carbohydrates:
Potatoes
Apple
Oranges
Bananas and all other fruit
Leafy greens
Onion
Corn
Bell pepper
Mushrooms and all other vegetables
Beans
Grains
Some breads (check labels to avoid chemicals, fillers, added fats and oils
Examples Unhealthy carbohydrates:
Potato chips
Pastries
Packaged dressings and sauces
Fries
Corn chips
Cereals
Cakes and cookies
Packaged and highly processed foods (check labels to avoid chemicals, fillers, added fats and oils)
Want more details about carbohydrates? I delve deeper into the topic in my blog:
The Importance of Carbohydrates
In closing, please don’t give up carbohydrates when you are trying to lose fat. It is simply not sustainable to give up carbs. Can you really imagine giving up fruit or potatoes forever? No way. They are beautiful gifts from nature that come in all shapes, sizes, and colors and they are so great for you! So to confirm the answer to the question — are carbohydrates good for fat loss? Yes, they are, and yes, you should absolutely add healthy carbohydrates to your diet immediately!
