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Carbohydrates have traditionally gotten a bad rap for being the underlying cause for weight gain, and it’s not uncommon when people begin dieting that carbs are cut out altogether in a misguided attempt to lose weight fast. Carbs are ultimately higher in calories than other macronutrients like protein, but just because they’re more calorically dense does not mean that they’re intrinsically bad. In fact, quite the opposite.
Just as with any other food group there are healthy options of carbs and some which provide significantly less nutritional value. Unhealthy carbs are often refined and processed, such as white pasta and bread, sweets, and a variety of baked goods. That being said, there are plenty of carbs that are rich in vitamins and minerals and can actually contribute to healthy weight loss, fueling your body with long lasting energy to get you through the day without leaving you starving. Still not sold? We asked registered dietitian Trista Best and Lisa Young, PhD, RDN and author of Finally Full, Finally Slim to give us the rundown on the top benefits of carbs, and this is what they had to say.
Increased Satiety
First and foremost, when building your diet for healthy weight loss you want to include foods that will help to keep you full for hours, limiting overeating so you can maintain a reasonable calorie deficit. Carbs, depending on the options you choose, are great for keeping you full and increasing satiety, ultimately allowing you to feel clear headed and well fueled throughout your day. This is in large part due to the fiber content that carbs can provide.
“You need to eat carbs to get fiber. Fiber helps you feel full as well as lower cholesterol and stabilize blood sugar. It is also important for digestion,” notes Young. Having food which will keep you full is important for the function of your body and your brain, and carbs can offer ample fiber which has been known to satiate you longer than protein or fatty foods.
Extra Energy
Not only can carbs keep you full for longer, but depending on which source you opt for, they can also give you an added boost of energy to help fuel your workouts and your day as a whole. “Carbs are the preferred source of energy. They break down easily and are readily available to the body. They also help to fuel your brain and nervous system which is so vital to health,” explains Young.
A powerful source of fuel, carbs are burned through easily for energy, so consuming complex carbs such as whole grains, fruits, and vegetables will be useful in allowing your body to feel nourished and awake throughout the duration of the day without experiencing a crash of energy.
A Source of Whole Grains
Speaking of healthy carbs, this macronutrient is an excellent source of whole grains which are one of the most valuable energy sources you could feed your body. Rather than looking at carbs as the enemy, swap out your white bread and pasta with whole grains to add more value to the calories you’re consuming. We promise, it won’t make you gain weight so long as you continue to eat in moderation.
“Carbohydrates from whole grain sources provide the consumer with carbs that won't be used rapidly by the body and stored as fat, but will provide a balanced form of fuel,” explains Best. “The best carbs are those that are from either whole food or whole grain sources. These are carbs that are not refined and minimally processed like oats, whole grain breads, pastas, and cereals.” Fruits and vegetables also fall under the category of carbs, making them a valuable addition to your diet for energy.
Promote Weight Loss
Above all else, carbs can actually help you to achieve healthy weight loss when consumed in moderation. While they are higher in calories, they also help to keep you full for longer which will naturally temper overeating and reduce the chance of consuming an excess of calories. “The right carbs—fruits and veggies are rich in fiber without contributing too many calories,” says Young.
Additionally, carbs can help promote healthy weight loss if you opt for foods which come from natural sources such as potatoes, corn, and squash, according to Best. “These can be beneficial in a weight loss diet, especially a diet that is whole foods and plant based, devoid of oils, sugar, and convenience foods.”
