Cutting Carbs

Should You be cutting carbs to lose weight?

What are carbohydrates and why are they important to our health?

For decades, carbohydrates (carbs) have gained a bad rep. Consuming a consistently high-carb diet can contribute to high blood sugar and unwelcome weight gain However, carbohydrates are not meant to be feared!¹ In fact, they are our body’s main source of energy and are necessary for us to live healthy and energized lifestyles.

So, what are carbohydrates? Carbs are just one of the three main macronutrients (in addition to fats and protein) your body requires to function¹²³⁴. Like gasoline in a car, carbohydrates utilize glucose (or blood sugar) as fuel in your body. They provide the energy our bodies need to fuel the proper functioning of your brain, kidneys, heart muscles, and central nervous system (1). 

Carbs are found in a variety of foods and drinks that we enjoy every day. They are classified into three familiar groups: starches, sugars, and fiber¹²³⁴.

Let’s look at a few examples of these different types according to the American Diabetes Association (ADA)⁴: 

Starch

Starchy vegetables peas, corn, lima beans, potatoes

Legumes dried beans, lentils, and peas

Grains oats, barley, and rice

Sugars

Naturally Occurring milk, fruit

Added Sugars those added during processing, typically found in canned or

Bottled Beverages soda or fruit juice, in fruit canned in heavy syrups, or in pre-prepared snack foods

Fiber

Beans and Legumes black beans, kidney beans, pintos, chickpeas, white beans, lentils

Fruits and Vegetables apples, corn, beans, berries

Whole Grains whole wheat pasta, whole grain cereals, whole grain breads

Nuts peanuts, walnuts, and almonds

Should you be cutting carbohydrates in an effort to lose weight?

This question and associated answers can be a little misleading. While low-carb diets can contribute to weight loss in the short-term, long-term results are not significant, not to mention challenging to sustain. Restricting carbs may result in vitamin or mineral deficiencies and other harmful side effects² ³.

According to the Cleveland Clinic, a good rule of thumb is to “choose nutrient-dense carbs that have fiber, vitamins, and minerals. Eat foods that have added sugars in moderation.” It is recommended to consult a health care provider to determine an adequate amount of carbohydrates to fit your needs³.

If weight loss is your objective, effort in many facets is required. This includes a committed and motivated approach, realistic goals, a healthy, balanced diet, regular physical activity, and adequate sleep⁵.

References and Additional Resources:

References and Additional Resources:

1. https://www.reidhealth.org/blog/carbohydrates-101-the-benefits-of-carbohydrates

2. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831

3. https://my.clevelandclinic.org/health/articles/15416-carbohydrates

4. https://diabetes.org/healthy-living/recipes-nutrition/understanding-carbs/types-carbohydrates

5. https://www.health.harvard.edu/staying-healthy/stop-counting-calories

Written By: Haley Burtch