Why carbs are important for weight loss

Carbohydrates are considered to be the bad guys by those who plan to lose weight. Though, its overindulgence does it make it difficult to lose weight; the underlying fact is different! In order to vindicate carbohydrates from the allegations of hindering weight loss, here are certain nutritional facts to know about it.

These are the energy suppliers in a food. Along with the immense benefits these macronutrients provide, they also contribute a lot to the overall health and productivity in an individual.

Carbohydrates do have a significant role in weight loss, but simply cutting down its portion in food will not yield the desired success. In order to calculate how carbohydrates help in losing weight, one needs to understand its functions, requirements, assimilations, and its source.

Undoubtedly, they provide energy. The human body's most preferred source of fuel is carbohydrate. Carbohydrates are the biggest source of fuel for the human brain.

As per experts, carbohydrates should constitute 45 to 65 percent of the daily calorie intake so that the human body can make sufficient energy for its use. In simpler words, if a person consumes 2000 calories per day, the amount of carbohydrate should be close to 1000 calories.

As per a research report published in 2018, carbohydrate is the chief source of energy in many low- and middle-income countries, contributing up to 70-80 per cent of daily calories. In a country like India, the study says, carbohydrate intake comprises 65-75 per cent of the total calorie. In a country, where weight gain, obesity, diabetes and other related complications are on rise, the carbohydrate intake should definitely be checked.

Complex carbohydrates such as brown rice, whole wheat bread, legumes, pulses and green leafy vegetables are good carbohydrates whereas highly polished rice or refined wheat, sugar, glucose, highly processed foods such as cookies and pastries, fruit juice and sweetened beverages and fried potatoes or French fries are are bad carbohydrates.

Glycemic index is a way of ranking carbohydrate food on the basis of how quickly they alter the glucose level in blood. "The glycemic index ranks carbohydrates on a scale from 0 to 100 based on how quickly and how much they raise blood sugar levels after eating. Foods with a high glycemic index, like white bread, are rapidly digested and cause substantial fluctuations in blood sugar. Foods with a low glycemic index, like whole oats, are digested more slowly, prompting a more gradual rise in blood sugar," says Harvard T.H. Chan School of Public Health.

Foods with high GI get digested quickly, whereas those with low GI breakdown slowly. Doctors recommend eating low GI foods because since they take time to digest, they keep the person full for a long duration unlike high GI foods, which digest quickly and indulge the person into overeating.

As per experts and research studies, low GI foods are soy products, beans, milk, oats and lentils whereas high GI foods are potatoes, white bread, polished rice.

Most of the negative effects of carbohydrates come from the bad ones. These processed carbohydrates are ripped off essential nutrients like fiber, and many minerals. According to a report carried by HealthLine, "Refined carbs include mostly sugars and processed grains. They are empty calories and lead to rapid spikes in blood sugar and insulin levels."

Eventually, balance and moderation in diet is essential to maintain the optimum body weight. A strict curb on bad carbs would definitely speed up shedding extra weight, and this coupled with a balanced diet would expedite it manifold.

For Indians, reducing the overall carbohydrate intake to 50-55 per cent and adding enough protein like vegetables and including more monounsaturated fats like groundnut or mustard oil, nuts and seeds can be the right prescription for carbohydrate management in weight loss, as per the insights drawn from research studies.

One should check the glycemic index of carbohydrate foods before consumption. Foods low on glycemic index are filling whereas foods high on glycemic index provide short-term fullness and leads to overeating. One should also try to couple carbohydrates with other essential macronutrients like fats, protein and fiber as these tend to lower a food's glycaemic response and regulate the GI.