What Are Carbohydrates?

How to Choose the Best Carbs for a Low-GI Diet

When it comes to managing weight effectively, carbohydrates often get a bad reputation. But the truth is, not all carbs are created equal! Understanding how to choose the right carbs and portion them correctly can make a huge difference in your weight loss journey.

What Are Carbohydrates?

Carbohydrates are one of the three main macronutrients (along with protein and fat) that provide energy for the body. They are found in many foods, from fruits and vegetables to grains, legumes, and dairy products. Carbs are broken down into glucose (sugar), which the body uses for energy.

Foods High in Carbs

Carbohydrates can be found in a wide variety of foods, including:

• Whole grains: Brown rice, quinoa, oats, whole wheat bread
• Refined grains: White bread, white rice, pasta, pastries
• Vegetables: Potatoes, corn, sweet potatoes, beets
• Fruits: Bananas, apples, grapes, oranges
• Legumes: Lentils, beans, chickpeas
• Dairy: Milk, yogurt
• Sugary foods: Soda, candy, cakes, and cookies

How Carbs Are Metabolized in the Body

When you eat carbohydrates, your body breaks them down into glucose, which enters your bloodstream. This triggers the release of insulin, a hormone that helps transport glucose into cells for energy. If too much glucose is consumed, excess is stored as fat. This is why choosing the right type and amount of carbs is crucial for weight loss.

How Carbs Affect Weight Gain

Carbohydrates with a high glycemic index (GI) cause rapid spikes in blood sugar levels, leading to increased insulin production. Over time, excess insulin can promote fat storage, making weight loss more difficult. On the other hand, low-GI carbs release energy slowly, keeping you full longer and reducing cravings.

The Right Carb Portions for Weight Loss

Portion control is key when it comes to carbs. Here are some general guidelines:

• Whole grains: ½ cup cooked (e.g., brown rice, quinoa, oats)
• Starchy vegetables: ½ cup cooked (e.g., sweet potatoes, butternut squash)
• Legumes: ½ cup cooked (e.g., lentils, beans)
• Fruit: 1 small piece or ½ cup sliced

The Best Low-GI Carbs for Weight Loss

For effective weight loss on a low-GI meal plan, opt for:

• Whole grains like quinoa, barley, and oats
• Legumes like chickpeas, lentils, and black beans
• Non-starchy vegetables like broccoli, spinach, and bell peppers
• Low-GI fruits like berries, apples, and pears
• Nuts and seeds for added fiber and protein

Supporting Your Low-GI Diet with Manna Health Products

Adding the right supplements can help keep your blood sugar stable and support your weight loss goals: