Confused? You have a right to be  – since for years studies have warned us that white bread, white rice, pasta, sugary drinks – and other “fast carbs” raise blood sugar levels quickly and can lead to weight gain. But the latest evidence is not as clear-cut. Studies are rarely conclusive and looking at headlines about the latest study can provide a limited view of the scientific evidence. Researchers usually note the limitations of their findings in the study, and we should look at these carefully, to put the latest data into context and help us make decisions about what to eat for our health.

Health advice that applies to one person may not apply to their best friend or even their sister, because we all have different genetics, metabolism, and lifestyles. Unfortunately, this means that figuring out what to eat or what are the “best” foods for weight loss can be a minefield of false leads. After looking at the study details, this article hopes to shed some light on key takeaways that people can put into practice if losing weight and staying healthy is the goal.

‘Fast carbs’ are no worse than ‘slow carbs’ for weight loss, study finds

The newest study published in Advances in Nutrition has been making the news recently because it dispelled the common myth that fast carbs make you fat. For years, experts have told us to eat low-glycemic (GI) foods to avoid weight gain and keep our bodies healthy.

What is the Glycemic Index? A rating system for foods containing carbohydrates that indicates how quickly a food affects blood sugar (glucose) level when eaten on its own.

We have learned to avoid high GI foods since the sugar in foods with a high GI absorbs faster into the bloodstream and spikes our glucose levels. If we don’t burn this extra energy off through exercise, the body stores it as fat. Additionally, high-GI foods can play havoc with the body’s ability to regulate insulin in people with diabetes. It can also make us “insulin resistant” by requiring ever-higher levels of insulin to be released to prompt the body to deliver energy to the cells, leading to weight gain.

However, in this new study, scientists found that there is scant evidence that low-GI diets are superior to high-GI diets when it comes to losing weight and the prevention of obesity. The researchers analyzed data from high-quality research comparing low-GI and high-GI diets for weight loss in more than 1.9 million adults. There was no consistent difference in the body mass index (BMI) of those eating high or low-GI foods, and some studies showed that BMI was actually lower in those eating the highest GI foods.

Furthermore, the authors found that low-GI diets were not better than high-GI diets for reducing body weight or body fat. A notable exception was that a low-GI diet with a difference of at least 20 GI units resulted in greater weight loss in people with normal glucose tolerance, but not in those with impaired glucose tolerance (meaning those who have pre-diabetes).

The authors concluded that GI rating is not an accurate measure of how food affects our blood sugar levels, and suggested that low-GI diets are not better for weight loss than high-GI diets.

However, there are some limitations to this study that could influence the results and some important points that we must consider when choosing which carbs to eat.

Glycemic Index values don’t reflect how we really eat

One problem with this study that the authors highlighted themselves, is that Glycemic Index values don’t reflect real-life meals. Scientists determined the Glycemic Index (GI) values of foods by having young healthy people eating them one by one in tightly controlled laboratory conditions, and assessing how their blood sugar rises. Typically, they would only use small sample sizes to get their data.

However, this doesn’t bear in mind the average person eating a combination of foods on a plate and the effect of fiber, macronutrients, preparation, and time of day when eaten – these all determine how our bodies react to the sugar in food.

Grain variety, processing, and cooking affect GI

The University of Sydney’s GI database is a well-recognized source of GI values, but it has 27 values for white and brown rice ranging from 17 to 94.

The variation in GI values is determined by the type of rice, how it’s processed and cooked, and what you eat it with. This applies to other grains and carbs too.

White, refined carbs or ‘fast carbs’ have higher GI values because they lack the fiber that helps slow the release of sugars into the blood. Manufacturers remove parts of the grains and polish them into finer textures with longer shelf lives – for example, white rice and white bread, but this means that they can spike our blood glucose. Additionally, other fast carbs such as processed foods and sugary sodas have added sugar which compounds the problem.

Conversely, complex carbohydrates or ‘slow carbs’ such as whole grains contain the whole kernel – the bran, germ, and endosperm – and are rich in fiber, vitamins, and minerals. Slow carbs release their sugars into the bloodstream more slowly, regulating energy and avoiding blood sugar spikes which can lead to weight gain.

Furthermore, cooking carbohydrate foods makes them easier to digest and quicker to release their sugars, compared to eating a raw salad, where the natural sugars release at a steady pace.

Many studies on how GI affects weight use food questionnaires that participants fill in themselves, but if someone reports they had ‘rice’ for dinner, the GI of their meal could vary drastically depending on what kind of rice, how it was cooked, and what they ate with it.

The authors of the study noted that the GI of meals may be overestimated by 12 to 19 GI units and the difference between ‘high’ and ‘low’ GI foods is on average 10 units. Therefore, meals that the studies considered to be high- GI could actually be low-GI, and the results could be skewed. With the unreliability of self-reporting questionnaires and the variation between GI values for common foods, the results of observational studies into GI, weight loss, and obesity need to be interpreted with caution.

So what should you eat? Stick with slow carbs for health and less belly fat

Looking beyond the new study, the evidence says that people should still choose their carbohydrates carefully, favor slow carbs (low GI foods) and avoid fast carbs (high GI foods) Although GI as a value may be flawed, research suggests that refined carbs are inflammatory, have adverse health effects, and can contribute to weight gain, and people should mostly choose whole grains.

For example, a recent study found that middle-aged people who eat at least three servings of whole grains a day have a smaller waist size than those who eat less. Compared to people who eat refined grains, those eating whole grains control their blood sugar and blood pressure better over time according to the researchers.

 The best carbs to eat for weight loss and to lower disease risk (eat in portion-controlled amounts for weight loss)

• whole grains such as brown rice, quinoa, and oatmeal
• legumes, beans, and lentils
• starchy vegetables such as sweet potatoes, yams, turnips, and beets
• whole wheat bread, multi-grain bread, and rye bread

Additionally, people can eat protein and some extra raw veg such as greens with their carbs to slow down the release of blood sugar. For example accompany rice with a lentil dahl and a side salad of spinach, whole wheat bread with hummus and arugula salad, or a snack of rice cakes with nut butter.

Everyone reacts to carbs differently

Ever wondered why your colleague can eat sandwiches every day for lunch and not put on weight? The answer lies in biochemical individuality. As people, we are each different.

The way people react to certain foods or macronutrients varies according to their age, genetics, physical activity, insulin sensitivity, and BMI. Indeed, the study authors note that amongst 800 adults, the glycemic response to white bread which scientists use as a marker of the highest GI value, varied by five-fold when comparing the highest and lowest responses, proving that people react differently to fast carbs.

The importance of personalized nutrition

The field of personalized medicine and personalized nutrition is gaining momentum as a way to establish what people should eat. Nutrigenomics studies how food and it’s components interact with people’s genes and affect their health and risk of disease. The microbiome which is the bacteria in the gut has a fundamental part to play in this scenario too.

People can arrange genetic testing and analysis and a personalized medicine practitioner can recommend what diet and lifestyle changes they should make in respect of their health history and future risks. However, this can be expensive and onerous, and many people don’t have the capacity to do this. So without detailed personalized information what should you eat?

Consider your current health conditions and family history. If you are overweight, have type 2 diabetes, metabolic syndrome, or have a family history of heart disease you may be better avoiding fast carbs altogether and eating portion-controlled moderate amounts of whole grains.

Conversely, if you are physically fit, lead an active lifestyle, are of normal weight, and are healthy, eating white rice or white bread sometimes may not be a problem. Some people who train hard may need extra carbs or quick sugar-releasing carbs to support their exercise.

Healthy carbs to eat for weight loss

Eating a healthy plant-based diet provides adequate complex carbohydrates to support health and energy at all life stages, and may help people to manage their weight. Vegetables, fruits, legumes, and seeds contain carbohydrates, and starchy veg such as sweet potatoes contain higher amounts of carbohydrates that can support training and muscle building. Grains such as brown rice, quinoa, barley, and whole wheat provide essential nutrients for energy, growth, and optimal functioning and are a valuable part of a healthy plant-based diet.

So, in summary, using GI to measure whether carbs are ‘good’ or ‘bad’ may or may not be useful for weight loss, but avoiding refined carbs may help you manage your weight better as well as avoid chronic diseases associated with inflammation.

Experts agree that a healthy plant-based diet supports health and weight management, but people also need to consider a personalized approach to find out what best suits them.

The Bottom Line: GI may not be the best way to measure what you should eat for weight loss but you should still avoid fast carbs

For weight loss and to lower the risk of disease, people should still try to avoid refined carbs: Whole grains, legumes, starchy vegetables, whole wheat bread, and other slow carbs should be eaten in portion-controlled amounts since these are known to help fight disease and lower inflammation in the body.

The post Exactly Which Carbs Lead to Weight Gain? A Nutritionist Explains appeared first on The Beet.

The good news is that there are some carbs that support a healthy approach to losing weight, and studies show that these foods actually promote fat burning in the body while providing your immune system with all the vital nutrients it needs to fight off infection. Consider that many whole grains are high in important B vitamins, minerals, and fiber.

Research has shown that eating a low carb diet can shorten your life by four years, while a diet high in plant-based foods such as fruit and vegetables will lower your risk of death by cardiovascular disease and all other causes by 50 percent, a new study found. Still, not all carbs are created equal, so the type of carbohydrates you eat can make a difference when it comes to weight loss and overall health. That’s why we’ve compiled a list of 12 healthy carbs that you can eat and still lose weight.

Resistant starch, such as in bananas, helps burn fat and absorb fewer calories

When youo eat carbs that contain high levels of “resistant starch” it allows the body to absorb the nutrients and less of the calories. That is because resistant starch cannot be digested in the small intestine and instead get metabolized by the bacteria in your colon, which breaks down the start through fermentation.

A study on lab animals showed that a diet high in resistant starch reduced body weight by 40 percent. The diet contained 23 percent resistant starch, an amount that may not be achievable in human diets, but another study fed rats a diet containing 4 or, 8, or 16 percent resistant starch and found that consuming a diet with 8 percent or more of resistant starch reduced body fat measurably. For every 4 percent increase in resistant starch, energy intake was reduced, so it actually blocked some of the calories from being absorbed. The effect of resistant starch still needs to be studied on humans, but until then, don’t shy away from bananas.

Here are the 12 best carbs to eat for weight loss

1. Wild Rice

Believe it or not, wild rice isn’t actually rice. It’s a water-grown grass seed that is commonly found in freshwater areas, such as the Great Lakes region. It’s referred to as rice because it looks similar and cooks the same as other types of rice. Choosing wild rice over white rice could provide you more protein, which is an important macronutrient to focus on when losing weight. Wild rice contains 6.5 grams of protein for each cup serving where white rice has just under 4.5 grams.

2. Bananas

Gone is the time when you thought you couldn’t eat a whole banana if you wanted to lose weight. Although bananas are more starchy and carb-rich than other fruits, they contain fiber, which is helpful in keeping you full longer. Along with the resistant starch research above,  another study found that replacing 5 percent of your daily carbohydrates with resistant starch (like bananas) appears to increase post-meal fat burn by 23 percent. This could result in loss of fat and getting leaner over time. For best results don’t cook the banana since that breaks down the resistant starch.

3. Cherries

Tart cherries have been linked with lower belly fat in a study on rats that has everyone reaching for the stemmed wonders. This study also found that cherries have the power to not only burn fat but alter the genetic makeup of your “adipose genes” as well as lower inflammation. The cherry diet also reduced metabolic syndrome and lowered both systemic and local inflammation, leading to lower risk of type 2 diabetes, heart disease and infection. While this all took place in obesity-prone rats fed a high-fat diet we can only imagine that pounding the cherries can have a good effect on us too.

4. Cassava

A carb you may not be as familiar with is cassava, which is a root vegetable grown in tropical regions and frequently consumed in underdeveloped countries. In the US cassava is also known as yuca, manioc, or Brazilian arrowroot. Similar to bananas, cassava is high in resistant starch and can contribute to improved metabolic health, meaning the fat-burning benefits cited above, and reduced appetite according to research.

5. Buckwheat

Referred to as a “pseudocereal,” buckwheat is eaten as cereal grains but they do not grow on grasses. Although it has “wheat” in its name, it isn’t related to wheat and is actually the perfect grain for anyone who can’t eat gluten. Not only does buckwheat contain carbohydrates, but it’s a great source of fiber and protein, which are two nutrients that are important for weight management. One cup of cooked buckwheat groats (the hulled seeds of buckwheat) contains 4.5 grams of fiber and almost 6 grams of protein.

6. Pumpkin

Don’t wait until fall to add pumpkin to your diet. It’s a type of squash that is nutrient-packed, but very low in calories since it’s 94 percent water. Compared to other carbohydrate-rich foods like rice and potatoes, pumpkin contains only about 30 calories per 1 cup of 1-inch cubes. That means you can eat more and get all the nutritious benefits it provides as well.

7. Pulses (Lentils, Chickpeas, Beans and Peas)

There are 11 different types of pulses recognized by the United Nations Food and Agriculture Organization (FAO). The most common ones include dry beans, dry peas, chickpeas, and lentils. They all come from the legume family and are the edible seeds in plants that are part of that group. When it comes to weight loss, a 2016 systematic review and meta-analysis found that eating three-quarters of a cup of pulses each day led to a weight loss of over half a pound, without changing anything else. This is likely due to their high fiber and protein content that can help increase feelings of fullness.

8. Quinoa

Another pseudocereal is quinoa, which contains high amounts of protein and fiber which can keep your hunger pangs at bay. The fiber content of quinoa is almost double that of other grains, with scholarly reports finding a range of 10 to 16 grams of fiber per 100 grams in 4 different varieties of quinoa. This is a perfect option for those that are plant-based or vegan since quinoa is a complete protein with all 9 essential amino acids.

9. Sweet Potatoes

Stocking up on sweet potatoes not only boosts your fiber and protein intake, it also provides your immune system with valuable antioxidants such as carotenoids and anthocyanins. Antioxidants can help prevent inflammation, which has been linked with higher weight gain. A 2019 randomized controlled trial found that those that had 132 grams of sweet potato (around 4.5 ounces) each day for 8 weeks had a 5% decrease in body weight, body fat, body mass index, and mid-arm circumference along with a 3.5% decrease in glycated hemoglobin levels (the amount of sugar in the blood). This was compared to other individuals who followed a normal diet.

10. Oats

Skip the ready-to-eat cereal and start your morning off with a bowl of old-fashioned oatmeal. A 2016 study found that oatmeal was able to increase fullness, reduce hunger, and reduce energy intake later in the day compared to breakfast cereal. There are several different varieties that you can choose from when it comes to oats, but the least processed (such as groats and steel-cut) usually take longer to digest and have a lower glycemic index (meaning how fast it raises your blood sugar). So cook it the old-fashioned way, for best results.

11. Berries

Strawberries, blueberries, raspberries, and all the colorful berries you can find in your produce section are packed with fiber and flavonoids, which give these fruits their pigmentation. Flavonoids have been linked with weight loss. A 2016 study found that adults with a diet high in flavonoids were less likely to gain weight during a 24-year study, so eating berries will stave off the “weight creep” that can come with age. Another 2018 study also found that blackberry consumption may help to increase fat oxidation in males who are overweight or obese and eat a high-fat diet.

12 Whole-Wheat Pasta or Bread

You can still enjoy pasta and bread while wanting to lose weight, as long as it is made of whole grains to amp up the fiber content. A 2016 pilot study found that participants eating whole grain pasta had increased feelings of fullness and reduced hunger. Not only that but whole grain pasta impacts how much energy your cells update after a meal, meaning eating whole wheat pasta won’t spike your blood sugar the way regular pasta does. The findings implied that whole-wheat grain can boost your metabolic rate and increase energy expenditure.

The post The 12 Healthiest Carbs for Weight Loss (This List Will Surprise You) appeared first on The Beet.

For many individuals trying to lose weight,  carbs is a four-letter word, to be avoided and derided, yet nothing could be further from the truth. “Many people don’t know enough to differentiate between a whole food carbohydrate with its fiber, water, and nutrients intact and refined carbohydrates that are completely devoid of these essential nutrients,” says Chef AJ, Los Angeles-based vegan chef, best-selling author of The Secrets to Ultimate Weight Loss and Unprocessed, and host of Chef AJ Live on YouTube. “There’s a big difference in the way the body reacts to eating an apple versus apple pie or a baked potato versus potato chips.”  

There are good carbs and bad carbs, and knowing the difference between them can have a huge impact on your health, not to mention your weight. Here’s the skinny on how to choose the healthiest carbs. 

What Are Refined Carbs and Are they Bad For You?

Fortunately, you don’t need a degree in nutrition to understand the differences between good and bad carbs, as there are two main categories: Processed and unprocessed. While processed will harm your health and hamper weight loss efforts, unprocessed carbs will boost your health and even aid in weight loss or weight management.

Processed carbs, which are also called refined simple carbohydrates, include foods like white bread, white rice, and pasta, candy, snacks, cookies, and cake, and there’s nothing nutritious about them, even if they are vegan. “They don’t come with fiber or phytonutrients and unless they’ve been fortified, they’re stripped from their naturally occurring vitamins and minerals,” Dandrea-Russert says. They’re called “empty calories” because they provide calories but have little to no other beneficial nutrients.

Because processed carbs exist in their simplest form, your body digests them quickly, which can lead to a cascade of negative events. “They can cause a rapid increase in blood sugar followed by a release in insulin, which stores excess carbohydrates as body fat if it’s not used for energy right away,” Dandrea-Russert says. 

Worse? Without any fiber in these foods, those carbohydrates will enter the bloodstream quickly and won’t activate hormones that spike hunger. As a result, your brain won’t get the signal that you’re full so you want more. This cycle can lead to weight gain, inflammation, fatigue, mood swings, and chronic illness.  

How to Keep Blood Sugar Levels Low and Eat Carbs

Unprocessed carbs, on the other hand, are whole foods like whole grains, legumes, fruits, and vegetables (especially starchy ones like sweet potatoes, purple potatoes, red potatoes, and yams) that are complex in nature, meaning that they take longer to digest. “That results in stable blood sugar and energy levels,” Dandrea-Russert says. 

Whole Foods Contain Fiber Which Helps Control Blood Sugar Levels

When you choose carbs with high fiber content it helps keep blood sugar low and provides fuel for healthy bacteria in your gut. Recommended intake is 14 grams of fiber per 1,000 calories. That’s about 30 to 40 grams per day, Dandrea-Russert says, but of course, this is only a minimum recommendation, and many plant-only eaters nosh well above this. 

A whopping 95 percent of Americans don’t consume enough fruits and vegetables a day, most eating less than 15 grams a day. One way to get more fiber? Include at least three plant-based colors with every meal, she adds. For instance, instead of your avocado toast consisting of only avocado and toast, add leafy greens, purple onion, and red radish. 

Instead of Looking for Low-Calorie Carbs, Choose High Fiber Ones

Other components you’ll get from whole carbohydrate-rich foods include phytonutrients that help prevent inflammation and diseases that stem from inflammation and vitamins and minerals that support everything from bone and brain health to immunity and hormone synthesis. 

Compare, for instance, a slice of white bread that has about 70 calories versus a piece of whole-grain bread, which has about the same calories, Dandrea-Russert says. While the white bread doesn’t contain many minerals, vitamins, phytonutrients, or fiber, the whole-grain bread has four times the amount of potassium and magnesium, three times the zinc, and typically three to five grams of fiber per slice.

How to Shop for the Healthiest Carbs. First Head to the Produce Aisle

Want help shopping for the healthiest carbs? Follow these three simple strategies: 

1. Eat whole foods: The more whole the food, the better. As soon as food starts moving away from its original form, it becomes more processed. That includes things like olive oil, coconut oil, and peanut butter, which Chef AJ says are not whole foods. 
2. Spend most of your time shopping the periphery of the store: This is where you’ll find the healthiest foods, including those whole, healthy carbs, Dandrea-Russert says. Processed foods live in the aisles so limit how much you shop them.
3. Remember this simple mantra: “A good carb comes from a plant while a bad carb is manufactured in a plant,” Chef AJ says, adding that the healthiest carbs don’t require packaging or labels. 

Bottom Line: “If you eat a low-fat diet with only whole foods in their whole food form, there’s no way you can be anything but lean and healthy,” Chef AJ says. 

The post Here’s How to Choose Healthy Carbs and Lose Weight, According to Experts appeared first on The Beet.

What Are Carbohydrates?

Carbohydrates are essential nutrients that your body turns into glucose, which is our primary source of fuel. They are one of three macronutrients (aka macros), and as you probably know, the other two macros are fat and protein. Our body obtains energy from all three macronutrients and all three are essential for proper body functioning. These macronutrients must be obtained through diet – the body cannot produce them on its own.

The Function of Carbohydrates

Carbohydrates have the following roles:

• Energy Production: As mentioned, carbohydrates are our preferred source of energy. They provide fuel for our brain and for our muscles when they are working.
• Protein Sparing: Carbohydrates also prevent protein from being used as a fuel source – also known as “protein sparing.” Protein can provide energy, however, protein has many important functions in the body. Having enough carbohydrates in your diet allows the protein to do its other jobs.
• Energy Storage: Carbohydrates can be converted to glycogen, which is the storage form of glucose. Glycogen can then be converted to glucose and used for energy when needed.
• Aid in Digestion: Fiber is a type of complex carbohydrate that helps with the elimination of waste products from your body.

Where are Carbohydrates Found

We tend to look at all carbohydrates as if they’re all the same. This can’t be further from the truth. Let me break down the differences, as we learn the nuances of how they get broken down in the body!

Carbohydrates can be simple or complex, depending on their structure

A simple carbohydrate is one or two sugar molecules linked together. Simple sugars include glucose, fructose, galactose, lactose, maltose and sucrose. They include table sugar.

Complex carbohydrates, on the other hand, have three or more simple sugars strung together. This includes fiber and starch. During digestion, your body breaks down those complex carbohydrates into simple sugars, so your cells can use these for energy. But this is an involved process, and like untying knots, it can take time, so the energy is released gradually, meaning your body doesn’t experience the same sugar surge as with simple carbs.

Carbs Fall into Three Main Categories

Dietary carbohydrates have three main categories, some complex and some simple

• Sugar (simple) – can be naturally occurring or added into food products
• Starches (complex) – are starchy vegetables like potatoes, rice, or whole grains
• Fiber (complex) – unlike starches, we cannot break down fiber or get energy from fiber but it is vital for our gut bacteria. Fiber is only occurring in plant-based foods.When you’re reading the nutrition label of a food, understand that the total amount of carbohydrates on the label reflects the total amount of sugar, starch, and fiber in the food product.

Which Carbohydrates Are the Healthiest

Now that we’ve discussed the different types of carbohydrates, let’s take a closer look at how they’re used in the body and their impact on our health, energy levels, and weight.

Let’s start with comparing an apple to a soda. The soda contains simple sugars and would also be considered “added” sugars. Your body will digest the soda very quickly and easily, leading to a quick release of glucose into your blood. Compare that to an apple, which also contains simple sugars (naturally occurring), but in addition, it also contains fiber. Fiber slows down the digestion of those simple sugars, resulting in a slower release of glucose into your bloodstream. That means you burn slow and steady, are less hungry, and your blood sugar stays steady.

Now, let’s throw foods with higher starch contents into the mix. If you were to consume plain white soda crackers, for example, you would actually get a similar blood sugar response to that of the soda. The lack of fiber in the crackers determines the blood sugar response.

The measure of how much a food raises the sugar level in our blood is called the Glycemic Index. Foods that are higher in glycemic index, are digested quickly and result in a large spike in our blood sugar. This triggers a large insulin response – insulin is the hormone that lets sugar into our cells. Too much blood sugar and the cells are overflowing, and the extra fuel has to be stored so your body sends it into fat storage.

A diet high in high glycemic index carbohydrates can make weight loss difficult over time. Why?

• It can lead to insulin resistance (more on that here) which can make weight loss difficult
• We do not feel as full after eating something processed as we do when we eat fiber

What matters most for weight loss is getting into a calorie deficit. We will be more satisfied after eating high fiber, low glycemic index, whole carbohydrate-containing foods. We won’t want to overconsume them either! However, overconsumption is certainly likely when we are eating mostly processed, high glycemic index carbohydrate foods – and that’s when weight gain occurs.

Therefore, the whole notion that “carbs cause weight gain” likely has more to do with certain types of carbohydrates that tend to be overconsumed, which leads to an increased caloric intake and weight gain. You’re unlikely to eat too many starchy vegetables, but crackers? Yes.

How To Pick Your Carbohydrate Moving Forward:

• Fiber Rules! – Fiber is wonderful for digestion, for fullness, for our heart health–and many more benefits! Make sure you’re hitting your daily fiber target of at least 25 grams or more of fiber daily. Where do we get fiber? Plants No animal foods contain fiber.
• Eat Whole Food Carbs – One great first step is to start by eating lots of plant foods. Now, let’s make sure you’re eating the right ones: Load up on those plant-based foods that have undergone minimal processing and are close to how they grew in the ground. You win with whole foods because not only is the fiber still intact, you also get the micronutrient benefits as well – antioxidants, vitamins, minerals, and plant pigments that your body needs to build a healthy immune system and fight off aging and disease!
• Watch For Added Sugars – Read labels and try to pinpoint any added sugars in products that you consume. Added sugars will likely increase the glycemic index and calories of the product and also indicates that the product has been processed.

For healthy weight loss, find carbs that are from the plant-based foods groups: Vegetables, fruits, legumes, whole grains (minimally processed), nuts, and seeds. And eat as many fiber-filled foods as you can!

The post The Secret to Eating Carbs and Losing Weight, According to a Dietician appeared first on The Beet.

To Learn How to User Carb Cycling to Lose Weight We Went to the Expert

Until you get the hang of it, carb cycling is a little bit complicated since you have to hone in on exactly when to pile on the pasta and when to pull in the reigns. And since athletes are the ones who get this right most often, combining their carb intake with their most intense workout days, The Beet asked Kim Bowman, the nutritionist for high-intensity training community F45, to be our guide to doing it right. Bowman gave us the full “how-to” of carb cycling for effective weight loss. Plus she shared a sample meal plan to guide you through the first week. The best news: Carb cycling works perfectly with a plant-based approach.

“If you’re already vegan, you’re halfway there,” Bowman says since you will fill up on healthy carbs such as potatoes, squash, beans, and legumes and avoid unhealthy animal fat when you need more protein on low-carb days. Bowman notes that the carb cycling diet approach is “beneficial for vegans since it helps you stay on track with what you eat throughout the day.” And, if you already try to intermittent fast, Carb Cycling is a walk in the park since both methods require you to be mindful of when to eat.

How it Works: Carb Cycling by the Numbers

When you follow carb cycling, your carbohydrate intake will vary between a high-carb day, where 45 to 50 percent of your daily intake will be carbs, followed by moderate-carb days, where 30 to 35 percent of your daily intake is made up of carbs, and very low-carb days, where 20 to 25 percent of your daily intake is made up of carbs. These ratios will help your body burn fat for energy on the very low and moderate days. Think of the high carb days as maintenance, since the extra calories will help your body recover from tough workouts and the carbs will be used to rebuild muscles that get worn down by all that exertion in the gym.

When you start to do it, carb cycling is easier than you think it will be, and because you get to eat carbs fully two days a week, many people who follow this weight loss strategy think that it makes it easier to stay on track, feel energized, and lose weight fast, in less than a month.

What exactly is carb cycling?

“Carbohydrate cycling is a protocol whereby carbohydrate consumption varies from high, moderate, or low on a daily or weekly basis” Bowman explains. “Depending on your body composition goals, the daily ratio of healthy carbs may be lower than usual before cycling back to a higher ratio. The aim of carbohydrate cycling is to fill the glycogen storage in the muscles and liver without storing excess glucose as fat. However, it’s important to note that not all carbs provide the same nutritional benefit.”

The Beet: How would you describe Carb Cycling to a friend?

KB: “It’s the concept of being more mindful and regulating your cravings. iI you can time your carbs and be mindful you can really regulate how hungry you are, you’re stabilizing your blood sugars. if you’re not mindful you’re going to be eating foods all over the place. Cravings are stimulated by changes in blood sugar. Carb cycling helps monitor that so you don’t have really high  days.”

The Beet: Which carbs should I avoid and which ones should I eat?

KB: “On high carb days, focus on consuming quality complex carbs like oatmeal, quinoa, and beans. On low carb days eat non-starchy vegetables and avoid simple carbs like white rice, baked goods, cookies, store-bought products that drive up blood sugars. Simple short-chain carbs make you feel hungry quicker than if you eat complex carbs, because they’re full of dietary fiber and break down more slowly. More people should eat this way anyway.”

The Beet: What does a sample week look like?

How you use carbohydrate cycling depends on a variety of factors, including your current body composition, weight loss goals, training routine, and usual eating habits. For example, an athlete may be going through a ‘lean phase’ for fat loss by lowering his or her carb intake for a couple of weeks before reintroducing carbs back during a ‘building phase.’ While there is variation between approaches, a typical weekly carbohydrate cycling protocol may look like this:
2 High Days: Sunday and Monday, eat your highest intake of carbs, 45 to 50 percent
2 Moderate Days: Tuesday and Wednesday, eat moderate carbs, 30 to 35 percent
3 Low Days: Thursday to Saturday, eat your lowest percentage of carbs: 20 to 25 percent

The Beet: What does a typical meal plan look like for a high carb day?

The meal plan for a high-carb day will fall on Sunday and Monday. Forty-five to 50% of your daily intake is carbs this is approximately 175 to180 grams of carbs per day. Here is the exact meal plan with recipes.

Breakfast: Oatmeal and Fruit

• 1 Cup Cooked Oats
• ½ cup mixed fruit (strawberries, blueberries)
• 1 tsp chia seeds
• 1 tsp all-natural organic peanut butter
• ½ tsp raw honey (agave if you’re vegan)
• 2 tbsp walnuts
• Lunch: Ezekiel Sprouted Grain Tofurkey Sandwich with Golden Baked Yams
• 1 large Ezekiel Tortilla
• 1 Tbsp Hummus
• 1 Cup Arugula or Mixed Greens
• 3-oz Sliced Tofurkey
• Sliced Cucumber
• ½ Small Yam, baked

Snack:

• Apple, Sliced with Almond

Dinner:

• Grilled Tofu Burrito Bowl
• 3-oz Grilled Tempeh
• 1 Cup Brown Rice or Quinoa
• ⅓ Cup Black Beans
• 1 Tbsp Pico de Gallo

The sample menu is based on a total daily caloric intake of 1,500 calories. Note that macronutrient distribution will vary depending on body weight, age, and gender.

The Beet: Is Carb Cycling healthy and effective for vegans?

KB: “Yes and it’s actually easier. If you’re macro heavy on carbs such as a plant-based diet, you’re more than halfway there. Your body is cycling through periods of high moderate to low carbohydrates intake so it’s good for someone who’s plant-based to have a steady flow of carbs. And, if you’re macro heavy on carbs and you eat lots of beans and legumes you’re more than halfway there.”

The Beet: Is Carb Cycling good for athletes and can it help you build muscle?

KB: “Carb Cycling is something that has been used by a lot of athletes and they normally follow a modified version: 45%-50% carbs on moderation days and 20-25% carbs on low days.”For example, an athlete engaging in carbohydrate cycling may be going through a ‘cutting phase’ with the goal of fat loss. Therefore, this individual may lower his or her carbohydrate intake for a couple of weeks before reintroducing carbs back during a ‘muscle building phase.’

The Beet: Will I gain weight or feel bloated on a high-carb day?

KB: “You will not gain weight if you follow the meal plan properly, and pay attention to the ratios. Bloating only depends on the types of carbs you’re eating and if they are high in fiber.”

The Beet: Will I feel hungry on a low-carb day?

KB: “No, because you will still have a good amount of protein and healthy fats that will make you feel full on low-carb days. Some foods I recommend eating are avocados, nuts, seeds, beans, nutrient-dense salads, and fatty fish if you’re not vegan.”

The Beet: How quickly does the average person lose weight?

KB: “Weight loss will take about 3-4 weeks depending on your diet and body. But, in terms of feeling good and having more energy, you’ll start to notice the difference after the first week.”

The Beet: If I want to lose weight, should I consider eating fewer carbs?

KB: “Yes, but don’t restrict your calorie intake at all. If you’re not noticing weight loss results look at the carbs you’re eating and aim to eat lower calorie carbs like starchy vegetables.”

The Beet: What advice do you have for anyone starting carb cycling for the first time?

KB: Don’t get discouraged, just try it. Focus on cutting out refined and process carbs and if you do that already you’re already on the right track.

The Beet: You’re the nutritionist for F45, what workouts should I do on a low carb day?

KB: “More cardio-based workouts, like a light jog, lower HIIT session, and pilates”

The Beet: What kind of exercise should I do on a high carb day?

KB: “You should do a lot of weight training to utilize that fuel.”

The post Here’s How to Eat More Carbs and Lose Weight: Yes, It’s Possible! appeared first on The Beet.

On the Mastering Diabetes plan, foods that are considered “Green Light” foods include whole plant-based foods: Fruits, starchy and non-starchy vegetables (potatoes, squash, corn as well as cucumbers, broccoli, and more) legumes, whole grains, leafy greens, herbs and spices, and mushrooms and other vegetables are all on the table. What’s not: Fat, in any substantial measurement. Red Light foods on this plan are animal products and processed foods along with oil, which is considered as processed and devoid of nutrients as table sugar.

The “Yellow Light” foods, to be eaten in small amounts: Avocados, nuts, seeds, olives, coconut, mostly because they contain healthy fat, but on this diet, the key is to eat more carbs than fat. The Mastering Diabetes Method is predicated on the idea that: “Carbohydrate-rich foods are easy to metabolize when your total fat intake is kept low,” (especially saturated fat). So unless you are willing to give up most oil and fat, this isn’t the diet for you.

Essentially the authors are saying: Pick a lane. Keto and Paleo diets with their high-animal-fat intake, are eventually heart unhealthy since they lead to the risk of cardiovascular disease longterm. Plus they are hard to sustain, and when you add back carbs it leads to regaining weight. The alternate lane: A plant-based diet that fills you up on high fiber foods that are higher in carbs but that are healthy foods, and that you can stay on for life and not gain back the weight, while you maintain a heart-healthy approach (devoid of animal fat).

These experts are living proof the diet works to manage diabetes and blood sugar

Khambatta and Barbaro were each diagnosed with type 1 diabetes at a young age, which sent them on a path to learn everything they could about eating healthy, and that eventually brought them to this approach of following a diet low in fat. They now teach others not just how to manage insulin needs but also how to lose weight and keep it off The two goals (manage diabetes and keep off the weight) are linked since if you can eat a whole-food plant-based diet low in oil and fat, you can lose weight and lower your insulin needs by keeping your blood sugar steady. In coaching others to adopt this low-fat, high carb diet, they have been able to show in real life that it works for anyone, not just those grappling with pre-diabetes or type 1 or type 2 diabetes or related metabolic conditions.

Their book–which has the full title, Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in type 1, Type 2.5, Type 2, Prediabetes and Gestational Diabetes–explains that a diet that is higher in carbs than fat and protein can work to keep insulin in check since fat essentially clogs up the liver and bloodstream, sticks around too long, and makes it harder for your body to metabolize carbs when you do eat them.

Fat is the enemy in this scenario because excess fat prevents insulin from doing its job

High-fat diets are terrible for you long term, the authors argue, but they also don’t work, other than at the very beginning, since eventually you are bound to add back in carbs to your diet. Conversely, on the Mastering Diabetes plan, your body will learn to burn high-density carbs (fruit and vegetables) and stay fuller longer and prevent spikes in blood sugar or insulin.

The way they see it, the keto dieters have it wrong. While it’s true that keto diets work to help the dieter lose a lot of weight initially, it also sets the person up for failure in the long-term: “You can lose weight on a high-fat diet, but eventually all that fat clogs your liver and bloodstream with fatty lipids and adds so many fatty acids to your system that once you do start to bring carbs back in, your body can’t metabolize them, and you end up gaining more weight than if you had never dieted at all,” Khambatta explains. He uses the metaphor of an overstuffed garage: Once it’s too full (in this case because you are full of fatty foods), you can’t fit another thing in (even if it’s a healthy carb or lean protein) and suddenly the garage door stops working and won’t shut properly. In this metaphor, the garage door is insulin and when that goes on the fritz, you are heading toward diabetes. The key is to not let the garage get stuffed with fat.

As unscientific as that image is, it helps us to understand the role of insulin, which is able to respond to any food you add to your body: fat, protein, or carbs. If insulin stops working to organize the nutrients into their needed places in the body, the whole system begins to fail.

On this diet, you eat 70 percent carbs and the rest is fat and protein

Any “low-fat, high-carb” approach to weight control is heretical to keto and paleo dieters and innovative to those of us who love carbs, even they must be eaten in the form of vegetables, fruit, and whole grains. But before you shake your head and think: That can’t be right! Carbs are the enemy! Hear these experts out. The key, they say, is that you have to eat less fat (a lot less) than carbs in your diet. The perfect ratio is 70 percent carbs, 15 percent fat, and 15 percent protein. Here is the way they explain it, and since they are the experts, it’s best if they debunk the myths about fat and keto, paleo, and all nature of low-carb, high-protein-and -fat diets. It all starts with insulin and how your body responds to the food that you eat.

The Beet: I always thought insulin responded to the carbs you eat, buy sweeping extra calories into storage in the form of fat. Is that not true?

Dr. K: Many people don’t understand insulin. They say it’s a “bad” hormone or a fat-storage hormone or that it makes you fat. People think insulin makes you store fat, so if you can drive insulin levels down, you’ll be thinner and healthier. Insulin is not bad. It’s necessary. The absence of it is incompatible with life. If you can’t generate insulin, you die.

“The goal is not to go from secreting a large amount to as little as possible but to maintain a normal amount of insulin that helps your cells get the nutrients that they need to function properly. That being said, insulin is manufactured by the beta cells in your pancreas in response to glucose in your blood. But it’s also stimulated by protein and fat and carbohydrate, the difference is that eating carbs elicit the largest response. By that rationale, it’s easy to believe that if you eat fewer carbs than you do fat and protein, you’ll create less insulin. But fat actually sticks around longer, which means your cells can’t take in carbs on top of fat.

“Think of it this way: Insulin comes to the door and says: ‘Hey muscles and liver, do you want this fuel?’ And if they need fuel (you just worked out, or you haven’t eaten in a while) they say, ‘Sure thanks, I can use that.’ Or if the cells are full already they may instead say, ‘We are not listening to you now. Go away.’ At which point insulin has to shunt the extra fuel off to be stored. This is obviously a simplification, but Ideally, what you want to happen is, if insulin knocks on the door, both the muscles and the liver say ‘Yes, I need that.’ This happens when they are not too busy or overwhelmed by having eaten fat. So when carbs in the form of glucose enter the tissue it’s either burned for energy or stored as glycogen.

“But again, insulin also promotes amino acid uptake and fatty acid uptake from the blood. So it also says, ‘I’m sensing amino acids (from protein), want that?’ Or it says, “Here are fatty acids, want that?’ So the cells can basically choose what they want to pick up. Aminos don’t get stored. They end up being converted into rebuilding tissue in a complex process. But fatty acids can either get burned or stored for energy. Either they get burned immediately or they get stored for later. There’s no big difference between the way your cells burn fat or carbs. They can use both, but the more they burn fat the less they burn glucose, so it’s one or the other, essentially.

The Beet: Is this why, after going keto, when you add carbs you regain the weight?

Dr. K: The low-carb world likes to say that insulin promotes fat storage, which is true, but it’s not the main reason insulin exists. There is an interplay between glucose and fatty acid. So when you’re eating a low-carb diet high in fat and protein, the insulin goes down, but the problem is that when you do that the reliance on fatty acids for fuel–in blood and muscle–there is a direct negative effect. The more fatty acids get into tissues the less they can burn glucose.

“When you eat a diet high in fat–such as keto or paleo–during the short term you are lowering insulin, but it makes you glucose intolerant. And it makes you insulin insensitive. So if you are trying to get carbs and glucose out of the blood and then you go and eat a banana (which has carbs) it can’t get into your muscles, and cells, as readily because the fat is blocking those glucose cells.

The Beet: So fat clogs up the cells and leads to long term chronic diseases as well?

Dr. K: “High-fat diets increase insulin resistance. And when insulin is less effective, that is the central condition for chronic disease, like chronic kidney disease, chronic liver disease, more you become susceptible to dementia and it also increases your risk for atherosclerosis and cardiovascular disease, as well as high blood pressure. And it also makes you more susceptible to diabetes.

“You can see an increased risk for markers in the blood that are associated with heart disease in as little as three to four weeks because LDL concentrations go up quickly. But it can take years for heart disease to happen. You can see the warning signs on a high-fat diet, whether later heart disease actually manifests, we don’t know yet. But the weight loss you get from keto in the short term is potentially irrelevant in the long term.

The Beet: So keto weight loss doesn’t equal healthy long-term weight loss.

Dr. K. Keto is a rapid weight loss tool. You lose a tremendous amount of weight in the short term, like up to 17 pounds in the first month. So people get enticed because initially their blood sugar and A1C are lower and all their markers are lower. But five years in the future –or even less than that– you see their insulin levels go up and their kidney function is compromised.  Mastering Diabetes has the same benefit but without all the unhealthy side effects. By mastering a healthy eating approach, you get the weight loss by not the insulin resistance.

“Insulin resistance affects everyone who is struggling to lose weight or experiences brain fog, low energy, ED, PCOS or pre-diabetes. Basically insulin resistance is a self-defense mechanism that cells create when there is excess fuel inside of them. So if you are eating a high-fat diet, if there is an excess amount of fatty acids in the cells, they create a way to block more fuel from coming n. Think of this as a garage with too much stuff in it, the door starts not working well, and you literally can’t add more stuff. Insulin resistance is a stress signal from the liver and muscles and cells that there’s too much fuel. Then the cells can literally burst. This happens in extreme cases of obesity. But long before that happens, you’re living in this inflammation state for some time, as your cells become more dysfunctional over time.

The Beet: Wow, this sounds grim. So too much fatty food and you get inflammation?

Dr. K: Right. When you eat a high-fat diet, not only can your cells not metabolize carbs over time, but the blood vessels in the organs and the brain become less malleable. The liver accumulates fat and that predisposes you to have “fatty liver.” As a result of that your C-reactive protein goes up and the incidence of hypothyroid goes up. It’s an increased inflammation response in the body. And this is not something you can feel. Chronic inflammation is not like a stubbed toe. You can’t feel it, but your cells in your adipose tissue (the fat cells) can burst and spill fluids into the tissue around them, and then your immune system gets involved and has to send macrophages to clean up the cell debris. This means a fatty diet is tied to being immune-compromised.

“But it’s not just in people experiencing obesity. Someone who appears to be fit goes to the gym and looks great–even they can live with chronic inflammation and they don’t see it because it’s in blood vessels and organs, liver and even the brain, from eating a high-fat diet.”

The Beet: You figured out you had diabetes at college when you were exceedingly thirsty. Why does that happen?

Dr. K; One of the telltale signs of living with diabetes is increased thirst. When the amount of glucose in your blood goes up, elevated way beyond where it’s supposed to be, your brain is trying to get that glucose out of your blood. So your brain tells your body: Drink water! The idea is to dilute the glucose, so it goes down. It’s a way of peeing it out. Everyone thinks the first thing to do, diet-wise is to lower your sugar intake. But the key is you have to lower your fat intake.

“Carbs are not all created equal. It depends on what type of high-carb foods you take in. If you try to eat a lot of fruits like bananas and papaya or whole grains like quinoa, etc. then you are eating healthy carbs that burn slowly and steadily. But if you eat all the fruits that are high in carbs and you add foods that are high in fat, that’s where it becomes a problem.

The Beet: So you can eat carbs, as long as you don’t also eat fat or douse them in oil?

Robby Barbaro: Eating carbs is only a problem if your fat intake is higher than your carb intake. The perfect ratio is 70 percent carbs, 15 protein, and 15 fat. Instead of trying to hit that target ratio, it’s so much easier if you focus on what we call Green Light foods, which are whole fruits and vegetables, whole grains, and herbs and spices. Then, if you become aware of which foods are high in fat, which are Red Light Foods, you stay away from those. Yellow Light foods are healthy fats like nuts, which you eat conservatively. Almonds are healthy but we suggest eating 5 or 6 almonds, not two handfuls. But once you learn the foods to stay away from, everything else becomes a matter of, “Eat until satisfied.”

The Beet: This sounds simple. What feedback have you had from people on the plan?

RB: They are surprised by how little they need to limit the foods they are used to eating. We are telling people not to eat more than 30 grams of fat a day.  And if they exceed that amount, they are going to struggle if they eat more carb foods.

The phrase, “healthy fat” means eating those fats like avocado and nuts in severe moderation. They’re healthy fat in the sense that they’re better than animal fat. But really we should say healthier fat

“When you truly limit your fat intake to a severely small amount, the results are amazing. You see a large weight loss very very quickly. The people we work with have seen that the number of carbs they eat goes up five times the amount they are used to eating, while their insulin sensitivity goes down and the amount of insulin they need to take is often cut in half.

The Beet: What do you eat in a day, typically?

RB: Fresh figs and arugula for breakfast. A salad with papaya, strawberries, arugula, scallions, passion fruit, and tomatoes for lunch. Snack is wild blueberries and papaya, scallions and arugula. And dinner is Asian pears, carrots, papaya, tomatoes, romaine lettuce, garlic, bell pepper, sundried tomatoes and lemon juice.  What’s crazy is how satisfied you feel. You feel satisfied between meals.

Dr. K: For Breakfast: Two Plantains and about half of papaya. Lunch is a big smoothie bowl, with bananas and mango, and any other kind of fruit, plus raisins and more papaya. People stay away from fruit but it contains natural carbs, not sugar. My snack is usually something like garbanzo beans and vegetables. Dinner: Lots of vegetables, perhaps some steamed cabbage with more garbanzo beans and carrots, tomatoes, steamed cauliflower and broccoli with quinoa and onions

The Beet: This all sounds very draconian. What about a treat?

Dr. K. We say: Go for it. Do whatever you want. We used to be more dogmatic and say you have to do this all the way. But that doesn’t work for people, and they need to do what they are going to anyway. A little bit of alcohol is totally fine. Usually, we recommend less than four drinks a week. If you give yourself an allowance like a treat or a drink of alcohol, you stick with it. And if you stick with it, you lower your insulin a lot… Anywhere from 10 percent at a minimum to upwards of 60 percent. Doctors send patients to us. But this works for anyone who wants to lose weight and keep it off.

The post To Lose Weight and Keep it Off, This Diet Says Pick a Lane: High Carbs, Low Fat appeared first on The Beet.

To Learn How to User Carb Cycling to Lose Weight We Went to the Expert

Until you get the hang of it, carb cycling is a little bit complicated since you have to hone in on exactly when to pile on the pasta and when to pull in the reigns. And since athletes are the ones who get this right most often, combining their carb intake with their most intense workout days, The Beet asked Kim Bowman, the nutritionist for high-intensity training community F45, to be our guide to doing it right. Bowman gave us the full “how-to” of carb cycling for effective weight loss. Plus she shared a sample meal plan to guide you through the first week. The best news: Carb cycling works perfectly with a plant-based approach.

“If you’re already vegan, you’re halfway there,” Bowman says since you will fill up on healthy carbs such as potatoes, squash, beans, and legumes and avoid unhealthy animal fat when you need more protein on low-carb days. Bowman notes that the carb cycling diet approach is “beneficial for vegans since it helps you stay on track with what you eat throughout the day.” And, if you already try to intermittent fast, Carb Cycling is a walk in the park since both methods require you to be mindful of when to eat.

How it Works: Carb Cycling by the Numbers

When you follow carb cycling, your carbohydrate intake will vary between a high-carb day, where 45 to 50 percent of your daily intake will be carbs, followed by moderate-carb days, where 30 to 35 percent of your daily intake is made up of carbs, and very low-carb days, where 20 to 25 percent of your daily intake is made up of carbs. These ratios will help your body burn fat for energy on the very low and moderate days. Think of the high carb days as maintenance, since the extra calories will help your body recover from tough workouts and the carbs will be used to rebuild muscles that get worn down by all that exertion in the gym.

When you start to do it, carb cycling is easier than you think it will be, and because you get to eat carbs fully two days a week, many people who follow this weight loss strategy think that it makes it easier to stay on track, feel energized, and lose weight fast, in less than a month.

What exactly is carb cycling?

“Carbohydrate cycling is a protocol whereby carbohydrate consumption varies from high, moderate, or low on a daily or weekly basis” Bowman explains. “Depending on your body composition goals, the daily ratio of healthy carbs may be lower than usual before cycling back to a higher ratio. The aim of carbohydrate cycling is to fill the glycogen storage in the muscles and liver without storing excess glucose as fat. However, it’s important to note that not all carbs provide the same nutritional benefit.”

The Beet: How would you describe Carb Cycling to a friend?

KB: “It’s the concept of being more mindful and regulating your cravings. iI you can time your carbs and be mindful you can really regulate how hungry you are, you’re stabilizing your blood sugars. if you’re not mindful you’re going to be eating foods all over the place. Cravings are stimulated by changes in blood sugar. Carb cycling helps monitor that so you don’t have really high  days.”

The Beet: Which carbs should I avoid and which ones should I eat?

KB: “On high carb days, focus on consuming quality complex carbs like oatmeal, quinoa, and beans. On low carb days eat non-starchy vegetables and avoid simple carbs like white rice, baked goods, cookies, store-bought products that drive up blood sugars. Simple short-chain carbs make you feel hungry quicker than if you eat complex carbs, because they’re full of dietary fiber and break down more slowly. More people should eat this way anyways.”

The Beet: What does a sample week look like?

How you use carbohydrate cycling depends on a variety of factors, including your current body composition, weight loss goals, training routine, and usual eating habits. For example, an athlete may be going through a ‘lean phase’ for fat loss by lowering his or her carb intake for a couple of weeks before reintroducing carbs back during a ‘building phase.’ While there is variation between approaches, a typical weekly carbohydrate cycling protocol may look like this:
2 High Days: Sunday and Monday, eat your highest intake of carbs, 45 to 50 percent
2 Moderate Days: Tuesday and Wednesday, eat moderate carbs, 30 to 35 percent
3 Low Days: Thursday to Saturday, eat your lowest percentage of carbs: 20 to 25 percent

The Beet: What does a typical meal plan look like for a high carb day?

The meal plan of a high-carb day will fall on Sunday and Monday. Forty-five to 50% of your daily intake is carbs this is approximately 175 to180 grams of carbs per day. Here is the exact meal plan with recipes.

Breakfast: Oatmeal and Fruit

• 1 Cup Cooked Oats
• ½ cup mixed fruit (strawberries, blueberries)
• 1 tsp chia seeds
• 1 tsp all-natural organic peanut butter
• ½ tsp raw honey (agave if you’re vegan)
• 2 tbsp walnuts
• Lunch: Ezekiel Sprouted Grain Tofurkey Sandwich with Golden Baked Yams
• 1 large Ezekiel Tortilla
• 1 Tbsp Hummus
• 1 Cup Arugula or Mixed Greens
• 3-oz Sliced Tofurkey
• Sliced Cucumber
• ½ Small Yam, baked

Snack:

• Apple, Sliced with Almond

Dinner:

• Grilled Tofu Burrito Bowl
• 3-oz Grilled Tempeh
• 1 Cup Brown Rice or Quinoa
• ⅓ Cup Black Beans
• 1 Tbsp Pico de Gallo

The sample menu is based on a total daily caloric intake of 1,500 calories. Note that macronutrient distribution will vary depending on body weight, age, and gender.

The Beet: Is Carb Cycling healthy and effective for vegans?

KB: “Yes and it’s actually easier. If you’re macro heavy on carbs such as a plant-based diet, you’re more than halfway there. Your body is cycling through periods of high moderate to low carbohydrates intake so it’s good for someone who’s plant-based to have a steady flow of carbs. And, if you’re macro heavy on carbs and you eat lots of beans and legumes you’re more than halfway there.”

The Beet: Is Carb Cycling good for athletes and can it help you build muscle?

KB: “Carb Cycling is something that has been used by a lot of athletes and they normally follow a modified version: 45%-50% carbs on moderation days and 20-25% carbs on low days.”For example, an athlete engaging in carbohydrate cycling may be going through a ‘cutting phase’ with the goal of fat loss. Therefore, this individual may lower his or her carbohydrate intake for a couple of weeks before reintroducing carbs back during a ‘muscle building phase.’

The Beet: Will I gain weight or feel bloated on a high-carb day?

KB: “You will not gain weight if you follow the meal plan properly, and pay attention to the ratios. Bloating only depends on the types of carbs you’re eating and if they are high in fiber.”

The Beet: Will I feel hungry on a low-carb day?

KB: “No, because you will still have a good amount of protein and healthy fats that will make you feel full on low-carb days. Some foods I recommend eating are avocados, nuts, seeds, beans, nutrient-dense salads, and fatty fish if you’re not vegan.”

The Beet: How quickly does the average person lose weight?

KB: “Weight loss will take about 3-4 weeks depending on your diet and body. But, in terms of feeling good and having more energy, you’ll start to notice the difference after the first week.”

The Beet: If I want to lose weight, should I consider eating fewer carbs?

KB: “Yes, but don’t restrict your calorie intake at all. If you’re not noticing weight loss results look at the carbs you’re eating and aim to eat lower calorie carbs like starchy vegetables.”

The Beet: What advice do you have for anyone starting carb cycling for the first time?

KB: Don’t get discouraged, just try it. Focus on cutting out refined and process carbs and if you do that already you’re already on the right track.

The Beet: You’re the nutritionist for F45, what workouts should I do on a low carb day?

KB: “More cardio-based workouts, like a light jog, lower HIIT session, and pilates”

The Beet: What kind of exercise should I do on a high carb day?

KB: “You should do a lot of weight training to utilize that fuel.”

The post To Lose Weight Fast, Try Carb Cycling. Yes, You Get to Eat <em>More</em> Carbs appeared first on The Beet.

Why do people tend to overeat carbs on a plant-based diet?

One of the reasons plant-based dieters are likely to overdo the carbs is that they’re really easy to make, find, and eat, says Taub-Dix. “Especially for people who are on the go. Muffins, crackers, bread or rolls are the kind of the foods that you reach for, because they’re so easy, portable, and their prep is basically nonexistent.”

In some cases, the economic ease of eating carbs is a factor. A carb-heavy snack like pretzels is less expensive than nuts, or another plant-based snack. Of course seeds and nuts or a piece of fruit (even though it has carbs is full of fiber) would be a better choice.

“One of the main reasons we all love carbs is that they are the king of comfort,” says Taub-Dix. “When you eat carbohydrates, especially carbohydrates that are pure, like a piece of whole-grain toast, the carbohydrates get absorbed and stimulate the release of the feel-good brain chemical serotonin, which provides comfort feelings.” That’s why you’re more likely to reach for a carb snack when you’re feeling stressed, rather than carrots and hummus. Your body is wired to crave carbs for that serotonin release that will improve your mood.

Six strategies to cut carbs on a plant-based diet

1. Set a daily carb range and follow it

When you first decide to reduce carbs from your plant-based diet, assess how many grams you’re eating daily so you know how much you need to dial it back. The Dietary Guidelines for Americans say that 45 to 65 percent of your diet should be carbohydrates (about 225 to 325 grams per day).  That’s if you’re following a 2,000-calorie diet, which is often used as an example. If you’re eating less than 2,000 calories, dial it down accordingly.

“Not everyone needs a 2,000-calorie diet,” says Taub-Dix. “And for some people, 325 grams is a lot of carbs each day and not necessary.” If you’re trying to lose weight, experiment within the lower end of the range. Download an app that will help you track carb counts to find a range you feel satisfied with while creating balanced meals. We like MyFitnessPal, Carb Manager, Senza, and Macros to name a few.

2. Fill up on Natural Sources of Carbs, and Eat as Much Fiber as You Can

Remember that carbs aren’t just grains, potatoes, pasta, and rice. Sources of naturally occurring carbs include fruits, vegetables, dairy, nuts, seeds, and legumes. Choose carbs that are high in fiber, unprocessed, and filling, like carrots, broccoli, artichokes, and beets.

The most important thing to calculate when choosing carbs is “net carbs” which are the carbs absorbed by the body. To calculate your net carbs, subtract the fiber in your food from your carbs. That is the number of carbs that your body uses as fuel, or if you don’t use them (walking, running, commuting or just sitting at your desk) those carbs are the ones slated to be stored as fat.

To calculate net carbs in processed foods, subtract the fiber and a portion of the sugar alcohol on the label (which also does not get absorbed the same way as carbs) from the total carbohydrates listed. In general, most processed food is lower in fiber than natural whole foods, so if you’re eating carbs, eat complex carbs in the form of grains, vegetables, and fruits.

3. Try a Plant-Based Delivery Service

Some plant-based meal delivery services allow you to choose meals that are lower in carbs, when you sign in and choose the menu choices, such as Purple Carrot’s Spaghetti Bolognese with zucchini noodles and ground “beef” crumbles or one of Thrive Foods Direct’s meals. Learn to cook this way as you go: Those zoodles have fewer net carbs than regular pasta because the fiber content in the zucchini counts in your favor.

4. Trim Your Carb Portions Throughout the Day

Cutting down on your carbs without feeling like you’re eliminating them altogether is the key to success. Just by slicing your current carbohydrate consumption in half and doubling up on vegetables, you’ll add the necessary fiber to lower the carb impact on your body.

For breakfast, cook 1/3-cup of dry oats with low-carb fruits, like blueberries, to round out your meal and give you slow-burning energy to start your day.

Make your lunch sandwich open-faced and choose a bread that has at least 3 grams of fiber per slice. Portion out a ½-cup of brown rice at dinner since brown rice has more than four times the fiber of white rice.

5. Add Low-Carb, High-Fiber Vegetables to Every Meal

You’re patting yourself on the back for following a plant-based diet, but if most of your veggie intake is potatoes, corn, and peas, you could be making smarter choices. Pile your plate with leafy greens, peppers, zucchini, asparagus, tomatoes, and green beans. Lose the starchy vegetables (potatoes) and instead opt for cauliflower, broccoli and brussels sprouts. Choose avocadoes and berries as low-carb fruits instead of bananas which have 27 grams of carbs each.

6. Add healthy fats

In order for you to feel satisfied and full while reducing carbs, you may want to increase the amount of fat and plant protein you’re eating. A study published in The Lancet found that study subjects who ate low-carb diets and replaced their calories with calories from animal-derived fat had a higher mortality rate. Those who replaced the calories with plant-based fats had a lower mortality rate.

To quote the study:

“Low carbohydrate dietary patterns favoring animal-derived protein and fat sources from sources such as lamb, beef, pork, and chicken, were associated with higher mortality, whereas those that favored plant-derived protein and fat intake, from sources such as vegetables, nuts, peanut butter, and whole-grain bread, were associated with lower mortality, suggesting that the source of food notably modifies the association between carbohydrate intake and mortality.”

So the bottom line is: choose carbs that have high fiber content. And round out your diet with low-carb sources like nuts, seeds, tofu, nut oils, nut butter, chia seeds, and hemp seeds.

The post How to Cut Carbs on a Plant-Based Diet: Yes, It’s Possible appeared first on The Beet.