A Weight Loss Tip for Carb Lovers: Enjoying Carbs without the Guilt

I remember my grandmother always served freshly cooked rice to family and guests. She emphasized, "Eat freshly cooked rice because it is not only tasty but also nutritious compared to the one kept for a while after cooking." 

That was in the old days, and gaining weight was a virtue, and a sign of being healthy and wealthy, so serving freshly cooked rice was essential not only for perceived health but also as a status symbol. 

How times have changed. In the modern world, we consume way more nutrients and calories than our body needs, leading to weight gain and other health issues. Therefore, finding out how to cut down on calories or take in fewer calories from foods we want to eat is always a popular subject.

Low Carb, High Fat Diet 

In terms of weight loss, people commonly emphasize a "low or no carb" diet. This is right and wrong, as carbohydrates, like rice, noodles, and bread, are starchy foods that can lead to weight gain when over-consumed. Our body breaks down carbohydrates into simple sugars for energy and stores any leftovers to convert them to glucose. This increase of glucose circulates in the blood and, if unused, is stored as fat. 

Carbohydrates for Brain Function

Carbohydrates are essential for healthy brain and nerve function. Carbs affect mood, behavior, and mental health. The brain prefers carbs from complex carbohydrates rather than simple sugars. The brain's cognitive functions or thinking capabilities deteriorate if glucose levels fall in the brain. Research shows those who have been on a high-fat, low-carb diet for up to a year have more anxiety, depression, and anger than those on a low-fat, high-carb diet. 

The central nervous system suffers without sufficient glucose, which may cause dizziness or mental and physical weakness. If the body has insufficient carbohydrates, it consumes protein in the body as its energy source, ultimately burdening the kidneys. People who don't consume enough carbs may also suffer from inadequate fiber, which may cause digestive problems and constipation. 

The Right Types of Carbs

There are no absolute positives or negatives with carbohydrates. Carbs are essential for our body, especially our brain, in the correct quantity and quality (i.e., from whole foods and with a low glycemic index). The key is choosing to eat complex healthy carbs such as whole grains, vegetables, and fresh fruits instead of sugary foods like pastries, cakes, and juices. 

Glucose from complex carbs is essential in our diet, but excess simple carbs (sugar) are harmful and cause unwanted symptoms like sudden energy crashes, brain fog, and mood swings. Examples of simple carbs include juice, processed foods, white rice, white sugar, and white flour. 

Increase Resistant Starch

Here is a healthy way to enjoy carbs without worrying about weight gain. After cooking starchy foods like whole grain pasta and brown rice, refrigerate them for half a day before eating. Treating pasta and rice this way reduces calories by up to 60%. Cooked pasta and rice cooled to 45° F is higher in resistant starch than pasta and rice cooked and served unrefrigerated. Reheating will not destroy the resistant starch.

Resistant starch is a carbohydrate that resists digestion in the small intestine and ferments in the large intestine. As the fibers ferment, they act as a prebiotic and feed the good bacteria in the gut. Gut health is improved as fermentation in the large intestine makes more reasonable and less harmful bacteria. Healthy gut bacteria can improve glycemic control (the feeling of fullness), prevent constipation, decrease cholesterol, lower the risk of colon cancer, and regulate blood sugar levels. 

Benefits of Fiber and Resistant Starch

Both fiber and resistant starch can help lower blood sugar. Food containing resistant starch can reduce the glycemic response to a meal and thus also insulin secretion. There is evidence that resistant starches can also increase insulin sensitivity. Fiber (both soluble and insoluble) also has a beneficial effect on glucose levels. This includes enhancing insulin sensitivity and slowing down glucose digestion, which can impact the blood glucose response to a meal.

The Importance of Prebiotics 

If you have SIBO or don't want to increase your fiber and resistant starch consumption because it may aggravate your bloating and gas, you can take it in a capsule form instead with a prebiotic supplement. Prebiotic Fiber PLUS contains special fiber food for your healthy intestinal microbiome. It includes aloe, inulin, slippery elm, and other beneficial plants supporting healthy bowel movement and gastrointestinal health.

Enzymes to Help Digest Fiber and Starch and Reduce Gas

There are many enzymes that your body manufactures for digestion. One, in particular, is important for people on a plant-based diet. Alpha-galactosidase reduces gas production following a meal rich in fermentable carbohydrates and may be helpful in patients with gas-related symptoms. You can find this and other critical enzymes for healthy digestion in PhytoEnzyme.

There is no quick fix to losing weight but eating the right kind of starch, such as resistant starch and fiber-rich foods with the help of enzymes and prebiotic fiber, can allow us to enjoy some carbs without guilt as we strive for weight wellness.