Why and what carbohydrates are needed for weight loss?

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2014-01-11

The discussion about the components of our food is ongoing: should we limit them in our diet, and to what extent, and why are they necessary for our bodies? There are even various "low-carbohydrate" diets (like the Kremlin diet, for example).

Undoubtedly, carbohydrates are essential for us! They provide 50% of the energy we receive from food. So, without exaggeration, I can say that carbohydrates are the primary energy sources for the human body, and we should not give them up! But it’s important to consider the type of carbohydrates! It turns out there are different carbohydrates, and they all affect our metabolism differently.

So, let’s break it down. In dietetics, carbohydrates are typically divided into so-called "slow" or complex carbohydrates and "fast" simple carbohydrates.

Main sources of slow carbohydrates:

• Whole grain bread.
• Cereals (oatmeal, buckwheat).
• Vegetables (except potatoes).
• Fruits (except bananas and grapes).
• Berries.

Slow carbohydrates, or complex carbohydrates (starch, fiber), are digested and broken down quite slowly, gradually creating the necessary additional energy reserves in the body. This type of carbohydrates must be included in the daily diet. Moreover, slow carbohydrates provide excellent satiety (as they contain dietary fibers) and sustained energy. This is crucial for individuals engaged in physical activities. The consumption of slow carbohydrates prevents weight gain.

Here are some examples of how to combine slow carbohydrates and proteins.

For breakfast, you could eat a portion of oatmeal (100 g) with berries and a piece of butter (5 g). Plus, drink a glass of kefir (or eat a couple of tablespoons of low-fat cottage cheese).

For lunch, you might take a portion of the first course (150-200 g) with a small piece of meat and add a piece of whole-grain bread (30-40 g) or bran or rye bread. You could also have a piece of meat or fish and complement it with a serving of fresh vegetables and a side dish, using the plate model.

Sources of fast (simple) carbohydrates:

• Sugar and sweets (sucrose).
• Honey (fructose, sucrose).
• Milk (lactose).
• Sweet drinks.
• Alcohol.

Fast or simple carbohydrates are absorbed by the body very quickly, and their excess is immediately stored as subcutaneous fat. Therefore, this type of carbohydrate should be limited. They should not be used for snacks, especially in the evening. However, a teaspoon of sugar, a marshmallow, or even a piece of chocolate during the day will not harm and can provide excellent dietary comfort.

Summary: Carbohydrates must be present in the diet of any healthy person, whether they are losing weight or maintaining their weight. And now you know how to choose the "right" carbohydrates.