Cutting carbohydrates is a common strategy for weight loss. Although effective, the elimination of whole groups of food is drastic and difficult to follow in the long term.
It’s not about eating good and bad foods when you try to lose weight, but to eat more good foods. A lot carbohydrate are rich in nutrients that benefit overall health, such as fibers, vitamins A and C, potassium and antioxidants.
It is low -quality carbohydrates that are rich in added sugar and low in nutrition that you should monitor. These unhealthy carbohydrates Cause of peaks and drops of blood sugar that are tired and hungry to you and trigger desires of food that want you to eat more of the same thing.
No food is prohibited when you try to lose weight, but some foods can hinder your efforts. To help you in your trip to better health, here is a list of 10 most unhealthy carbohydrates for weight loss and what to eat instead.
Chips
Who can withstand salted and crunchy croustilles? They are so good, it is difficult to eat one. Not to mention the fact that they are filled with calories, cars and fats and devoid of nutrients promoting health, and can contribute to weight gain. It is not surprising that the Croustilles are linked to weight gain.
Although weight gain as you age is common, you can gain more weight if you eat too many bags of croustilles, according to an observational study published in the New England Journal of Medicine.
Instead of crustiles, snacking roasted chickpeas, air popcorn or slightly salty nuts to satisfy your need for something salted and crunchy.
Sweet breakfast cereals
Cereals are a basic breakfast meal and an excellent vehicle to obtain nutrients that many Americans do not have enough like calcium and vitamin D. Unfortunately, the amount of sugar in certain cereal boxes can overshadow the potential health benefits.
Some sweet cereals are easier to spot than others, such as honey slaps and fruit curls. But watch out for “healthy” cereals like granola And muesliwhich can have up to 6 teaspoons of sugar per portion. Many sweet breakfast cereals are made with refined flours that are low in fiber and have a long list of additional ingredients.
According to a study in 2023 published in BMJDiets rich in low-quality carbohydrates such as sweet breakfast cereals make weight loss more difficult.
Cereals are a good addition to a balanced diet. Choose marks with less than 5 grams of sugar added per portion and at least 4 grams of fiber. Original cheerios,, Kashi whole wheat cookiesAnd Original grape nuts Make better choices than sweet brands.
White bread
The unhealthy brands of white bread are breads in the oven commercially made of refined flours and a long list of artificial ingredients. The soft and fluffy bread that you love so much when a child is an ultra -approval carbohydrates that digests quickly, causing fast points and drops of blood sugar that make you hungry, not satisfied. Diet Filled with more ultra -proper foods are associated with weight gain.
Exchange your white bread with soft flavor with 100% hazelnut bread 100% whole grains naturally rich in fiber, vitamins and minerals. If you are looking for a lower carbohydrate option for proteins, Roman lettuce leaves, Portobello fungi and whole peppers make a good healthy option for weight loss.
fries
Another ultra -resident carbohydrates rich in fat and salt. Like the croustilles, eating too many fries can also cause more weight gain. According to a observation studyRegular eaters have won nearly 4 pounds over a four -year study period while those who ate more potato puree gained a little less than a book. People who ate more nuts have lost a book.
For weight management, roasted potatoes make a good alternative to fries. Cut into strips and season with olive oil, salt and pepper. Roasted carrots, turnips and sweet potatoes also make good exchanges for fries.
Soda
About 50% of adults In the United States, drinking one box of soda per day, adding around 145 empty calories to their daily contribution. You can find the refreshing sweet drink, but it can make weight management very difficult. A lot studies Show a strong link between soda intake and weight gain. It affects not only energy and appetite, but sweet sugary drinks can affect your taste buds, making healthier options less attractive.
You can exchange ordinary sodas for dietetic soda to cut calories and sugar. Although without carbohydrates, Diet Soda may not provide as much support for weight loss as you think. A few studies Connect the consumption of soda with weight gain, although the connection is not clear.
Water is the best substitute for soda. But if you need flavor, add a lemon or lime spritz or a pinch of 100%fruit juices. Non -sweet coffee and tea are also good additions to your weight loss plan and can give your Metabolism a boost And support your goals.
Pastries
It may not be surprising to see pastries on the most unhealthy carbohydrate list for weight loss. The donuts, the Danes and the cinnamon rolls are loaded with sugar, fat and calories and not much else.
It is normal to eat sweet treats from time to time. To satisfy your daily need for something sweet, choose options that offer more than sugar and grease, such as pudding with chia, banana ice cream or sound muffins with raisins and pacan. For candies for breakfast, try waffles or pancakes rich in fiber and protein rich with homemade fruit syrup or nut butter.
Fruit reinforcement yogurt
Yogurt is a healthy food, unless sugar is listed as one of the main ingredients. Some fruit flavor yogurts almost have 3 teaspoons of sugar per container of 6 ounces. You also want to avoid dessert style yogurts, such as those with cookie crumbs or candies, this list Sugar as second ingredient After milk.
Yogurt is a good source of protein, calcium and probiotics and a healthy addition to a balanced diet. Use low fat yogurt and add your own ingredients, such as dried nuts and cranberries or peanut butter and bananas, to obtain the right nutrition without carbohydrates and sugar.
Cereal bars
Cereal bars, energy bars and granola bars also list unhealthy carbohydrates for weight loss. The ultra -approved snacks are made with refined flours, added sugar and artificial ingredients.
If you want a quick snack to take away, search for low sugar bars (less than 5 grams), rich in fiber (target 3 grams) and made with whole grains. Instead of packaged snacks, create your own bags of take -out snacks mixing dried fruits and roasted nuts or make your own bars from whole grains, nuts and fruit.
Bretzels
Bretzels are another apparently healthy snack, but rich in carbohydrates and digestion salt that make you feel trembling about an hour after eating.
Instead of Bretzels, snacking on whole grain crackers or pop popcorn. Houmous with carrots and cucumbers also makes a satisfactory snack and provides more fibers, vitamins and minerals than the Bretzels.
Sweet coffee drinks
Coffee can help you lose weight, but add 1 teaspoon of sugar to your cup of Joe can cancel the advantages of weight loss, according to an observation study in 2023 published in The American Journal of Clinical Nutrition.
If you try to lose weight, you may need to cut your daily dose on the coffee drink of your local coffee. Specialized drinks can have several teaspoons of sugar. For example, a large Starbucks Frappuccino mocha almost 15 teaspoons of sugar. And it’s without whipped cream.
For weight loss, drink black coffee or milk. Add cinnamon or nutmeg when you prepare your coffee for a touch of sweetness without sugar.
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