The glycaemic index GI is a rating system for foods containing carbohydrate. It shows how quickly each food affects the glucose sugar level in your blood when that food is eaten on its own.
Some low-GI foods foods that are absorbed slower by the body , such as wholegrain cereals, fruit, vegetables, beans and lentils, are foods we should eat as part of a healthy, balanced diet. But GI alone is not a reliable way of deciding whether foods, or combinations of foods, are healthy or will help you lose weight. Although low-GI foods cause your blood sugar level to rise and fall slowly, which may help you to feel fuller for longer, not all low-GI foods are healthy.
For example, watermelon and parsnips are high-GI foods, yet healthy, while chocolate cake has a lower GI value. And the way a food is cooked and what you eat it with as part of a meal will change the GI rating.
Find out more about the glycaemic index GI. Any food can cause weight gain if you eat too much. Whether your diet is high in fat or high in carbohydrates, if you frequently consume more energy than your body uses, you're likely to gain weight. Gram for gram, carbohydrate contains fewer calories than fat. Wholegrain varieties of starchy foods are good sources of fibre. Foods high in fibre add bulk to your meal and help you to feel full. But foods high in sugar are often high in calories, and eating these foods too often can contribute to you becoming overweight.
Wheat is found in a wide range of foods, from bread, pasta and pizza to cereals, biscuits and sauces. But there's not enough evidence that foods that contain wheat are any more likely to cause weight gain than any other food. Unless you have a diagnosed health condition, such as wheat allergy, wheat sensitivity or coeliac disease , there's little evidence that cutting out wheat and other grains from your diet will benefit your health.
Wholegrain, wholemeal and brown breads give us energy and contain B vitamins, vitamin E, fibre and a wide range of minerals. White bread also contains a range of vitamins and minerals, but it has less fibre than wholegrain, wholemeal or brown breads.
Find out if cutting out bread could help ease bloating or other digestive symptoms. Carbohydrates, fat and protein all provide energy, but your muscles rely on carbohydrates as their main source of fuel when you exercise. A diet that is low in carbohydrates can lead to a lack of energy during exercise, early fatigue and delayed recovery.
It's recommended that you base all your meals around starchy carbohydrate foods and you choose higher fibre wholegrain varieties when you can. Page last reviewed: 9 January Next review due: 9 January The truth about carbs - Healthy weight Secondary navigation You and your weight Weight facts Hidden causes of weight gain 9 medical reasons for putting on weight How can I speed up my metabolism? The truth about carbs. Understanding calories Very low calorie diets Calorie checker.
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What can I do if my child is very overweight? Underweight adults Underweight adults Keeping your weight up in later life. Underweight teen boys Underweight teen girls Supporting someone with an eating disorder. Underweight children aged 2 to 5 Underweight children aged 6 to Advice for parents of healthy-weight children. What are carbs? There are 3 different types of carbohydrates found in food: sugar, starch and fibre.
Sugar The type of sugars that most adults and children in the UK eat too much of are called free sugars. Find out more about sugar Starch Starch is found in foods that come from plants. Find out more about starchy foods Fibre Fibre is found in the cell walls of foods that come from plants. Find out how to get more fibre into your diet How much carbohydrate should I eat?
Why do we need carbs? Carbohydrates are important to your health for several reasons. Energy Carbohydrates should be your body's main source of energy in a healthy, balanced diet.
Unused glucose can be converted to glycogen, which is found in the liver and muscles. Yes, even smoothie bowls!
Fruit is incredibly healthy — don't get us wrong — but an issue arises when you have too much blended fruit without any digestion-slowing, blood sugar-balancing fiber, fats, and protein.
The result is a huge whack of carbs, like the grams of carbs and 70 grams of sugar not necessarily all of which is considered added sugar, but still sugar in Jamba Juice's Island Pitaya bowl. A simple delivery method for cheese, one serving of these crunchy rectangles has about 18 grams of carbohydrates.
That may seem modest compared to the carbs hiding out in a 16 oz smoothie, but unlike a drink made chiefly of blended fruit, crackers bring nothing to the party nutritionally besides the waist-widening carbs.
Top them with high-fat cheese and you'll do your silhouette a huge disservice. Crisp, fibrous organic vegetables will fill you up so you don't go nuts with the Roquefort. No, you're not imagining it: Baked goods like muffins are getting larger. They're also getting sweeter and cakier, effectively encroaching on cupcake territory. Some muffins contain upward of 60 grams of carbs and more than 30 grams of sugar.
Think about that the next time someone emails your floor that there's a basket of these carb grenades in the conference room. Yogurt is an excellent weight loss weapon.
A plain Greek variety is one of the most enjoyable ways to get a burst of hunger-busting protein and a litany of vitamins and minerals. While yogurt itself does have carbs from lactose, you can double or even triple the amount by picking one with a thick layer of jammy fruit on the bottom.
Tip: Buy your yogurt plain or low-sugar yogurt and add some fresh, cut-up fruit. Crisp sliced apple would be a perfect choice to add fiber. Many of us grew up eating white bread, so we understand that it may hold a special place in your heart. But it's anything but healthy. Made with starchy enriched flour instead of healthy whole grains, white bread is packed with carbs and void of the belly-filling fiber that boosts satiety and keeps blood sugar stable.
What's worse, refined white-flour foods have been linked to heart disease and Type 2 diabetes. Plus, they lead to weight gain and make it more difficult to lose weight, too. Tip: Opt for whole grain bread or any of the best bread brands for weight loss. Eating whole grains can lower the risk of type 2 diabetes, coronary heart disease, and hypertension. If you think these flimsy blankets of carbohydrates are better for you than bread, you're not alone; it's a common misconception. But there are 35 grams of carbs in a inch white tortilla wrap.
Take a closer look at the nutrition label, and you'll find that many varieties are loaded with calories and chemicals like L-cysteine, a "dough conditioner" made from human hair and poultry feathers. Tip: Restock your shelves with whole grain bread that's free of high fructose corn syrup.
Make it one of these best brand name breads for weight loss! Most brewskis offer 10 to more than 20 grams of carbs in a ounce glass. Too many of those too often, and all you'll have to show for it is a paunch.
Beer amounts to little more than liquid carbs. Tip: One of the best healthy beers is Guinness. Despite its heavy, hearty, and dark appearance, this stout has 20 fewer calories per 12 oz serving than a Bud.
White rice is a household staple, but it really shouldn't be. Just like white bread, white rice has been stripped of its nutrients, fiber, and antioxidants, making it nothing more than empty calories and a lot of carbs.
Whole-grain rice is rich in filling, good-for-you nutrients. Tip: Look for brown and wild rice and whole-grain pastas that are free of any sketchy ingredients to avoid a fat belly! On this page. Do we need carbohydrates in our diet? Which foods contain carbohydrates? What is a low-carb diet? Risks of low-carb diets Short-term health effects of low-carb diets Long-term health effects of low-carb diets Healthy way to lose weight What foods meet our nutritional needs?
Select carbohydrates, proteins and fats carefully Where to get help. Carbohydrates are found in a variety of foods, including: Grains. Legumes or beans. Starchy vegetables such as potatoes, sweet potato, beans, corn. Processed or refined foods such as white bread, white rice, hot chips. Sugary sweets such as biscuits, cakes and lollies. Restricting certain foods can affect your weight If you are on a low-carb diet, and cutting out large groups of vegetables, fruits and grains, you may not be getting enough vital nutrients to manage your weight effectively.
A recommended healthy diet includes: Fruit and vegetables. Whole grains. Lean meats and alternatives such as fish, eggs, soy and nuts and seeds.
Low-fat dairy products like milk, yoghurt and cheese. Risks of low-carb diets Very low-carbohydrate diets are unlikely to meet your daily nutritional needs.
Very low-carb diets tend to restrict healthy food choices and may be: High in saturated fat. Nutritionally inadequate because they are low in thiamine, folate , vitamins A, E and B6 , calcium , magnesium, iron and potassium. Low in fibre. Missing important antioxidants and phytochemicals. Short-term health effects of low-carb diets Initially, low-carbohydrate diets may contribute to rapid weight loss because they restrict kilojoules or energy.
Symptoms that may be experienced from a low-carbohydrate diet, include: Nausea. Bad breath halitosis. Loss of appetite. Long-term health effects of low-carb diets The long-term health effects of a diet very low in carbohydrates but high in saturated fat is still uncertain. Possible long-term effects may include: Weight gain — when a normal diet is resumed, some muscle tissue is rebuilt, water is restored, and weight quickly returns.
High cholesterol , obesity and obesity-related disorders — diets high in protein and fats are associated with conditions, such as heart disease , diabetes and cancer. This can occur if the you have a diet high in fat, especially from fatty and processed meats such as salami, sausages and bacon. Kidney problems — can occur in people with impaired kidney function or diabetes. Osteoporosis and related conditions — due to loss of calcium from the bones. Healthy way to lose weight A healthy diet high in fruits and vegetables, wholegrains, legumes and low-fat dairy products, and moderate in fat and kilojoules balanced with daily physical activity, is the best way to lose weight and keep it off.
Watch your energy kilojoule intake Ultimately, to avoid weight gain, energy intake should not be more than energy output.
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