Carbohydrates, a fundamental component of our diet, play a significant role in providing energy for the body. However, the relationship between carbs, weight gain, and inflammation is nuanced. While not all carbohydrates are created equal, certain types have been implicated in contributing to weight gain and inflammation. Understanding the impact of different carbohydrates on the body is crucial for making informed dietary choices that promote not only energy but also overall health and well-being.
We spoke with Jesse Feder, RDN, CPT; and Emily Johnson, RD, nutritionist, at JuiceReport, to learn about four of the worst carbs to leave behind in 2024 to reduce inflammation and weight gain. Feder revealed that fried carbs, highly processed carbs, baked goods, and refined grains are the ones to watch out for.
Fried Carbs
Fried carbohydrates, whether in the form of french fries, fried snacks, or battered foods, pose a double threat to weight management and inflammation. The frying process not only introduces additional calories due to oil absorption but can cause rapid spikes in blood sugar levels, prompting the release of insulin and potentially promoting fat storage and inflammation.
"Fried carbohydrates such as fried rice and fried dough are typically high in unhealthy fats, calories, and refined grains. This can easily set you back hundred of calories, increase gut inflammation, and lead to weight gain," Feder says.
Processed Carbs
Processed carbohydrates, often found in various packaged and convenience foods, can significantly impact weight gain and inflammation. These carbs, typically refined and stripped of their natural fiber and nutrients, have a high glycemic index, leading to rapid spikes in blood sugar levels. The resulting insulin response may promote fat storage and contribute to weight gain over time. Additionally, the inflammatory effects of processed carbs are linked to the production of pro-inflammatory molecules in the body.
"Highly processed carbs like candy, fruit juices, and cereals, contain high amounts of added sugars and unhealthy ingredients. This can also set you back hundreds of calories as well as lead to chronic diseases. Over time, this can lead to weight gain," Feder notes.
Baked Goods
Baked goods, often laden with refined carbohydrates, can significantly impact weight gain and inflammation. These carb-heavy treats, such as pastries, cakes, and cookies, are typically made with processed flours and sugars that have been stripped of their natural fiber and nutrients. Consuming baked goods can lead to rapid spikes in blood sugar levels, triggering an insulin response that promotes fat storage and contributes to long-term weight gain. Additionally, the inflammatory effects of these refined carbs are associated with increased production of pro-inflammatory molecules in the body.
Feder states that "baked goods are often made with high amounts of refined carbohydrates, unhealthy fats, and added sugars. They are usually very high in calories and pro-inflammatory ingredients. This can most definitely lead to weight gain over time."
Refined Grains
Refined grains, encompassing products like white rice, white flour, and certain cereals, can significantly impact weight gain and inflammation. The refining process removes the bran and germ, stripping away fiber and essential nutrients. The resulting products often have a higher glycemic index, leading to rapid spikes in blood sugar levels and an associated surge in insulin. This insulin response can promote fat storage, contributing to long-term weight gain.
Johnson says, "These grains are stripped of natural fiber, examples being pasta and white bread. Refined grains contain high calories and are lacking in fiber which causes you to overeat."
