These are the best and worst carbs for your health
I grew up in a very weight and nutrition conscious household. My mom’s idea of a “treat” in my lunches was an occasional fruit snack, our after dinner indulgence was usually a cup of tea with a pinch of honey and we were never ever allowed to utter the “C” word…you know, carbs! Throughout my life I’ve heard so much hype about carbs being the devil where weight management and health are concerned. But as I’ve become more educated on fitness and nutrition I’ve come to realize that we’ve been misinformed. Listen up, mom – carbs are not the enemy, in fact they can actually be a dieter’s ally when chosen correctly.
OK – so what exactly makes a carb a “good carb”? Well according to Toronto based naturopathic doctor and weight loss expert, Dr. Regan Tessis, the criteria is simple. “The best carbs to choose for weight loss are high fibre and low glycemic, meaning that they won’t spike insulin and blood sugar levels,” she says. When I asked her if we could include “fun” carbs like popcorn and sweet potato fries, she explained that, if we’re being totally honest, those examples don’t make the cut, but also explained that for every food that did make the list, there are fun and creative ways to turn them into something delicious. OK then!
When it comes to the worst carbs -- I’m sure nothing on this list will come as a huge surprise – but it never gets easier to digest (no pun intended). The “no” list is full of delicious and common foods and drinks we all consume mindlessly all the time. So, what makes them bad for us? As Tessis explains, “The worst carbs for weight loss are those that spike blood sugar and insulin quickly, leading to increased hunger and fat storage.”
Scroll through the gallery above for a rundown of the carbs you should embrace and also the ones you should ditch permanently.
BEST: Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, kale, etc)
These high-fibre veggies fill you up without filling up your daily calorie intake. In fact – they’re so low in calories, that Tessis says you don’t even need to watch your portion size. “One cup of broccoli is around 30 calories. So, in order to eat the calories equivalent to a small bag of chips, you would have to eat over five cups of broccoli. You don’t need to measure - just fill your plate up and eat them freely.” Another added benefit to chowing down on these veggies – they’re are also powerful cancer fighters. Fun snack ideas: kale chips, mashed cauliflower, cauliflower pizza crust.
Wait…is Tessis suggesting a ban on all beverages? Well, almost! She lists fruit juices, pop, smoothies, energy drinks, frozen coffee, vitamin drinks as the worst offenders. The high sugar and calorie counts in these beverages count them out when trying to lose weight. “Sugar without fibre to balance it wreaks havoc on your body due to spiking blood sugar and insulin levels and will cause you to pack on the pounds. These drinks are also high in calories without satisfying your hunger so you will end up consuming more daily calories than intended.” OK – so you reach for a diet drink instead – problem solved, right? Wrong. “Artificially sweetened beverages also lead to weight gain by stimulating your appetite and causing you to eat more calories overall when they are included in your diet,” Tessis explains. Additionally, she says that the sweeter our diet – the more we crave. “To truly succeed at weight loss, you need to change your taste buds to be satisfied with less sugar.” Healthy alternatives: fruit/veggie infused water, black coffee, unsweetened green/herbal tea.
According to Tessis, berries are one of the most powerful foods for our health and our waistlines. “They pack a serious nutrition punch as they are rich in antioxidants which help to repair and protect your cells from toxins. This process is especially important when losing weight as fat cells store toxins which are released during the weight loss process,” she says. Like veggies, these fruits are high in fibre, which makes up for their sugar content. “Although a cup of berries contains the same amount of sugar as in 4 teaspoons of sugar, the fibre content balances this out such that your blood sugar levels won’t quickly spike and then crash, leaving you hungry soon after,” explains the naturopath. Fun snack ideas: frozen berries, fruit salad, berry smoothies.
WORST: Refined and processed carbs
Crackers and cookies and chips, oh my! No surprise here – these processed snacks are no beuno where health and weight loss is concerned, thanks to the chemicals, additives, artificial colourings and flavours which Tessis says can really disrupt our body’s important processes. Not only that but these foods are usually high in calories but low in nutrients, leaving us with empty stomachs and a lot of sugar in our system. Plus, Tessis clarifies that they are also highly addictive which makes portion control tricky. Navigating these foods can be tough but not impossible. “Be especially wary of food labels containing phrases such as ‘contains fibre,’ ‘low fat,’ or ‘no trans fats,’” she says. “While these may be true for the products in question, they do not mean that the product is a healthy choice overall. Look for items with minimal processing and the least amount of ingredients on labels.” Healthy alternatives: air popped organic popcorn.
Wanna know the advantages of cooking up quinoa? Well, how much time do you have? The list of nutritional benefits is extensive. Aside from being one of the only completely vegetarian proteins, quinoa is also high in fibre, which Tessis reminds will help you stay fuller longer. “Quinoa also contains the important nutrients iron, lysine, magnesium, riboflavin, and manganese,” she adds. All in all, the weight loss specialist says quinoa will be your BFF when it comes to shedding pounds. Fun snack ideas: quinoa parfait, quinoa Greek salad.
WORST: High fructose corn syrup (HFCS)
Stats show that the average North American injests nearly 150 pounds of sugar per year. One of the biggest culprits is high fructose corn syrup, which Tessis says is infiltrating our food industry. “This additive has become ubiquitous in our food supply and is extremely detrimental to our health.” Increased appetite, insulin resistance, obesity, type 2 diabetes and high blood pressure are among the side effects of a diet high in HFCS. To avoid, Tessis says, “Read food labels to be sure that what you are eating is free from HFCS or “corn sugar.” The best way to avoid it is to eat whole, unprocessed foods such as fruits, vegetables, meats, fish, and whole grains.”
Regan identifies steel cut oats as a leader in the pack where oats are concerned. They’re less processed than most grains and they’re higher in protein, iron and fibre. Tessis recommends SCO as a great breakfast option when attempting to slim down. “They are a great breakfast choice when undergoing weight loss as they are satisfying and will keep you feeling full.” She also explains that they’re great for digestion – an important piece of the weight loss puzzle, “They will help with your digestion, ensuring regular bowel movements and therefore movement on the scale.” Fun snack ideas: overnight oats, steel cut oats breakfast bars.
WORST: Most breakfast cereals
The breakfast cereal aisle is a minefield when it comes to health. Many of them are touted as “health conscious” but the truth is, there are very few that actually meet the criteria. “Even though the box may contain lofty claims (like high fibre, low fait, whole grain), be sure to read the nutrition facts panel to see how much sugar the cereal contains and the ingredients list to see how processed the item is, before adding it to your grocery cart.” Tessis warns that we need to watch for ingredients like sugar, enriched wheat flour and many additives, preservatives, artificial colourings and flavourings. But she says you don’t need to swear off all cereals forever, just be careful. “The best choices will have the least amount of unprocessed ingredients and will be the lowest in sugar and highest in fibre. An example of this is Shredded Wheat which only contains 100 per cent whole grain wheat, and contains 0 grams of sugar and 6 grams of fibre.”
BEST: Beans and legumes (beans, peas, lentils, chickpeas)
Similar to the oats, this group of veggies help to keep digestion in check. “Beans and legumes also help to make sure that the bacteria in your gut remains healthy. Preliminary studies have shown that a healthier gut microflora leads to more successful weight loss, whereas an overabundance of unhealthy/pathogenic gut bacteria leads to food cravings and weight gain,” Tessis explains. In addition, they’re also rich in fibre, protein, and because of their slow-releasing glucose help in the prevention of insulin resistance, a precursor for type 2 diabetes. Fun snack ideas: roasted chickpeas, edamame, bean burgers.
Tessis identifies white starches as white bread, white rice and white pasta. The reason they’re a no-go for dieters and health enthusiasts is because of what the colour means, “These items are white because they have been processed to have their fibre content removed,” Tessis explains. As we’ve learned, food that lacks fibre causes blood sugar to quickly spike followed by a crash, leading to less satisfaction and more hunger, sooner. She adds, “They are also nutrient poor and so not a good choice when eating for weight loss.” Healthy alternatives: always choose whole grain varieties.