Carbohydrates are often vilified as the enemy of weight loss, but certain types are a key ally in the battle against belly fat.
Unlike their simple counterparts found in sweets and fizzy drinks, complex carbs take longer to break down in the body.
This slower digestion process can help manage weight by providing a steady stream of energy and reducing the likelihood of snacking between meals.
Experts suggest that the fibre-rich nature of complex carbohydrates plays a crucial role in supporting weight loss efforts and improving overall health.
Complex carbohydrates support healthy weight loss
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Kim Shapira, a Registered Dietitian and Nutrition Therapist, told GB News: "Choosing complex carbs from whole grains and legumes, fruits and vegetables a yoghurts are ideal.
"It doesn’t mean you can’t have cookies and chips. It just means you need to be mindful to include the complex carbs and make them a priority."
Complex carbohydrates support weight loss through several mechanisms; their high fibre content requires more effort from the body to break down, increasing calorie burn during digestion.
This slow breakdown also leads to a steady release of blood sugar, providing sustained energy and reducing hunger pangs.
By contrast, simple carbohydrates are quickly digested, causing rapid spikes and crashes in blood sugar levels, which can lead to increased cravings and overeating.
Furthermore, the slow digestion of complex carbs helps stabilise blood sugar. This is crucial for maintaining a healthy weight and reducing the risk of insulin resistance.
Complex carbohydrates also play a role in reducing belly fat by improving insulin sensitivity, with insulin resistance a key factor in the accumulation of abdominal fat.
The fibre in complex carbs slows down the digestion and absorption of food, which helps regulate insulin levels.
It's important to note that whilst complex carbs are beneficial, moderation is key in any balanced diet.
These form the foundation of one's carbohydrate intake, but it doesn't mean completely avoiding treats like biscuits or crisps. Instead, it's about being mindful and making complex carbs the priority in one's diet.
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Carbohydrates are a key element in balanced diets
GETTYCan specific foods target fat in particular body areas?
No specific foods target fat in particular body areas, but a fibre-rich, low-calorie carbohydrates can aid overall fat loss, including from the midsection.
This approach may help reduce body fat generally, rather than focusing on one area.
When first increasing fibre intake, individuals may experience temporary bloating in the midsection. This sensation typically subsides as the body adjusts. Once acclimatised, the benefits of nutrient-rich foods become apparent.
