Carbs can be a terrific source of fiber and other nutrients that will help in your weight loss goals if you eat the proper kinds in moderation. However, it’s no secret that many carb-filled items out there can cause substantial damage to your general health. Highly processed diets that contain refined carbohydrates frequently cause inflammation, increased sugar cravings, overeating, slower metabolism, and eventually disease.
When you consume too many processed, low-fiber carbs, your blood sugar can rise. Additionally, sugar-added carbs (such as those found in processed bread or sweets) can make the body more prone to inflammation. It’s believed that one of the main causes of inflammation is the impact that carbs have on blood sugar, whether it’s a gradual rise or a sharp drop. Additionally, consuming too many processed carbs or foods with a lot of added sugar might result in weight gain, which fuels inflammation.
Nataly Komova, RD, told us that white bread and pasta are two high-carb foods that should be avoided by anyone trying to lose weight or reduce inflammation to learn more about the health effects of refined carbs and some of the worst options available.
Two Worst Carbs to avoid
- White Bread
When it comes to toasting, sandwiches, and other foods, white bread may not always be the best option, advises Komova. Although many people believe that this bread tastes better than whole grain types, it is packed with refined carbs that might harm your health and perhaps cause weight gain and inflammation. Additionally, it has a lot of calories that won’t keep you full for very long. Consuming white bread frequently triggers later desires and overeating. “White bread mainly supplies calories and almost zero nutrients to the body,” Komova warns. “It is inflammatory and likely to increase blood sugar levels. Moments after consumption can cause fatigue and mental issues, such as reduced cognitive function.” Yikes! For each of these factors, selecting whole grain products that are made with complex carbs is always a better choice.
Who doesn’t enjoy a big bowl of pasta? Undoubtedly, this renowned Italian dish is wonderful, but if you don’t watch how much you eat of it, it might drastically interfere with your attempts to lose weight. Similar to white bread, most pasta is a big contributor to weight gain, inflammation, and digestive issues since it is so high in empty calories, processed carbs, and sugar. Komova informs us that “pasta comes from highly inflammatory carbs, which can lead to weight gain and gastrointestinal issues.” If you find it difficult to break your pasta habit, it could be wiser to choose whole wheat varieties.
No matter what kind of pasta you eat, though, it will never be the healthiest option, so be sure to consume smaller portions and pile on plenty of healthy vegetables to round out your meal.
Healthier Carbs To Eat Instead
Fortunately, not all carbohydrates are bad for you. In reality, all dietary experts concur that carbs are a crucial component of any healthy diet. Choosing foods like fruits, vegetables, beans, whole grains, and others will reduce your chance of gaining weight and inflammation. Komova suggests sweet potatoes since they have anti-inflammatory effects, to her. “They can be a great substitute to white bread and other inflammatory carbs. Also, they have a lower glycemic index, which reduces increase in blood glucose levels. They also have beta carotene and vitamin C to fight body inflammation,” she raves.
Additionally, maize tortillas are a wonderful substitute for flour tortillas because they contain fewer calories, more fiber, and a lower glycemic index than its counterpart. “They are anti-inflammatory, and possibly reduce overeating due to their fiber content. As a result, they can help keep a healthy weight. But always cook them by yourself and limit the amount of oil used,” Komova concludes.