These are the best and worst carbs for weight loss

Prepare to be surprised

Not all carbs are the 'enemy', new research says. Image: iStock

We’ve long been told that carbs are evil, and any diet designed to promote weight loss should essentially avoid them. However, a new study has revealed that some categories of carbs may be key in preventing weight gain.

Any fan of the cult movie Mean Girls will remember the storyline where queen bee Regina George famously embarks on an all-carb diet to shed some weight ahead of the Spring Fling. Taking advantage of the group ringleader’s desperate desire to lose weight, Lindsay Lohan’s character falsely convinces her to consume ‘carb-burning’ nutrition bars, deluding George to up her carb intake to the max. 

The scheme draws on the deeply-rooted notion that all carbs are evil, making any attempt at weight loss worthless. But any nutritionist or dietitian will disagree with this belief, with the latest research even suggesting some carbs have the opposite effect, promoting healthy and sustainable weight loss. 

Researchers from Harvard looked into different types of common carbs, examining which ones were most likely to promote or prevent weight gain. Collecting data from over 130,000 participants with an overall healthy status, the research has narrowed down the best and worst carbs for weight loss, so listen up.

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The best carbs for weight loss:

Not only do non-starchy veggies promote weight loss, they're also nutrient-dense superfoods. Win-win! Image: iStock

Non-starchy vegetables

Examining the nutritional habits of the participants over four-year increments, the study revealed a strong association between the intake of non-starchy vegetables and weight loss. On average, a daily consumption of 100 g of non-starchy vegetables was linked to roughly 3 kg less weight gain every four years.

So what does 100 g of non-starchy vegetables look like? Including the nutrient-dense superfoods in your daily diet can be as easy as adding 1 cup of chopped raw carrots or broccoli, a single tomato, or 3.5 cups of raw spinach. Yum!

Non-starchy veggies are loaded with micronutrients, but remain low in calories, providing your body with essential vitamins and minerals.

Adding a handful of nuts to your daily snack lineup is a great way to increase your fibre intake. Image: iStock

Fibre

Examining the data, researchers found found just a 10 g increase in participants’ daily fibre intake was associated with up to 800 g less weight gain over a four-year period.

According to Health Direct, some examples of fibre-rich foods are nuts and seeds, beans and lentils, and oats. The government health body also outlines the recommended daily fibre intake for women and men is 25 g and 30 g respectively.

The worst carbs for weight loss:

You'd be shocked to know how much refined sugar is hidden in your favourite soft drinks. Image: iStock

Added sugar

The carb category most notably associated with weight gain was foods with a high added sugar content. This refers to highly processed, classically ‘unhealthy’ options that are typically nutrient-scarce. 

Unfortunately, the biggest culprits in this category are delicious things such as refined sweetened sodas, fruit juice, and basically any dessert you crave late at night. But, a great way to minimise your added sugar intake, while upping your daily consumption of the ‘good’ carbs, is to opt for more healthy alternatives. Think about swapping your post-dinner ice cream for some fruit and yoghurt, or your 3 PM sugary pick-me-up for a handful of nuts.

The way we process and consume starchy vegetable is where the association with weight gain lies. Image: iStock

Starchy vegetables

According to the study authors, "Limiting added sugar, sugar-sweetened beverages, refined grains, and starchy vegetables in favour of whole grains, fruit, and nonstarchy vegetables may support efforts to control weight."

But while the research did reveal a correlation between participants’ weight gain and their intake of starchy vegetables, experts still urge us not to be scared of the carb category. Some starchy vegetables, such as potatoes, corn and peas are extremely nutrient-dense, and when processed and consumed correctly (not in the form of french fries or potato chips), can be extremely beneficial to maintaining our weight status.

Originally published as These are the best and worst carbs for weight loss