While not all carbs are made equivalent, shoppers have been advised (particularly in case they are attempting to lose weight or change their dietary patterns) to avoid eating “fast carbs” and to focus on adding “slow carbs” to their diet. In any case, a recent study determined very small quantitative differences between high-glycemic (fast carb) and low-glycemic (slow carb) food sources.
The study, released in the journal Advances in Nutrition, presumed that eating high-glycemic food sources is not any more liable to prompt weight gain than eating low-glycemic food varieties, and no less inclined to cause diet-induced weight loss.
The research, which got financial support from Grain Foods Foundation, meant to test the hypothesis that consuming high-glycemic foods causes fat storage and effects body weight and that eating low-glycemic food varieties results in inverse impacts. The glycemic index estimates how fast a specific food raises blood sugar levels and allocates a worth to every food dependent on the rate at which the food builds glucose levels.
Researchers dissected information from 43 cohort studies from 34 publications (adding up to very nearly 2 million adults) contrasting low-GI and high-GI diets for weight loss. The investigation tracked down that “GI, as a measure of carbohydrate quality, appears to be relatively unimportant as a determinant of BMI or diet-induced weight loss.”
“This study is the first to definitively demonstrate that fast carbs do not make you fat,” says study co-author Glenn Gaesser, Ph.D., a professor of exercise science in the College of Health Solutions at Arizona State University. “Contrary to popular belief, those who consume a diet of high-GI foods are no more likely to be obese or gain weight than those who consume a diet of low-GI foods. Furthermore, they are no less likely to lose weight.”
All in all, what sort of carbs would it be advisable for you to eat? “The key takeaway is that carbohydrates, regardless of type, can be part of a healthy diet and have a place on a healthy plate,” says study co-author Julie Miller Jones, Ph.D. Rather than focusing on high-or low-glycemic food varieties, analysts inform focusing on the variety with respect to carbs consumed-through as a feature of a balanced diet. (FYI, eating these six carbs can assist you with lose weight.)
Jones says, “Over the past few decades, we’ve seen the blanket vilification of carbs, processed foods and foods made with refined grains. Science has shown that these foods in the right balance can be part of a dietary pattern that can promote a healthy weight and reduce disease risk. The truth is that eating a wide variety of carbohydrates, from fast-carb white bread to slow-carb bran flakes, and pairing them with smart choices from all the food groups can provide the nutritional benefits that healthy carbs, especially whole- and enriched-grain staple foods can offer.”