Are carbohydrates unsuitable for weight loss?

Vladimír Roško 7.12.2018

Have you started to lose weight and all you need to do is not eat carbohydrates, because they cause the most weight gain? Yes, a low-carb diet will rid you of excess fat pads, no doubt about it. However, you don't have to say goodbye to them completely. Read about their good and negative effects.

Positive and negative impact

Unquestionably, carbohydrates are an indispensable sources of energy for our body. When they get into the blood, insulin in the form of glucose incorporates them into the cells. In particular athletes need to supplement more carbohydrates. However, if you eat a lot of carbohydrates in your diet, it happens that the body has to store excess glucose as fat.

Not all carbohydrates are the same. According to their glycaemic index, i.e. the rate at which they enter the bloodstream, they are classified as low-glycaemic, medium-glycaemic and high-glycaemic carbs. The best are low and medium glycaemic ones, which are digested more slowly.

Furthermore, carbohydrates are divided according to the content of fibre and water into highly concentrated, which contain little water but supply energy quickly (typically bread, pasta, rice, potatoes). The second type are low-concentrated carbohydrates, which is absorbed slowly and is formed largely by water. These include vegetables and fruits.

How many carbohydrates from food can I afford to have?

The question is not only how many, but also what kind of them. Our body does not work by processing one food and not looking at any others you have eaten before. It considers the combinations of foods, their ratio and quantity.

Fast, highly concentrated carbohydrates supply energy after sports performance. However, you should minimize them when you lose weight. It is important to combine them with healthy fats (olive oil, nuts) or proteins (cheese). Did you know, for example, that spelled bread is a highly concentrated carbohydrate? However, if you put butter, olive oil or cheese on it, you will slow down its absorption into the body, which is desirable. You can have more low-concentration carbohydrates. Vegetables should make up more than 50% of every meal.

The amount of carbohydrates you should take cannot be generalized. It depends on your overall health, weight and the goal you are adjusting to your diet. Consult an expert on a diet.