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Should I Cut Carbs to Lose Weight?

By Expert HERWriter
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do I have to cut carbs to lose weight? B-D-S/PhotoSpin

In the weight loss discussion there is much talk about whether you should cut carbs to lose weight. My answer to that question is: yes and no.

I answer no, because there are some carbs that are essential for good health and sustainable weight loss.

I answer yes, because I recommend the removal of highly processed and refined foods that increase blood sugar levels.

Carbohydrates are the scientific way to describe foods that get broken down into simple sugars. ALL vegetables, fruits and grains are considered carbs.

I don’t know of any diet plans that recommend the removal of all vegetables, fruits and grains out of the diet.

I think a better question is what type of carbs are best to eat when I want to lose weight?

Carbohydrates can be grouped into fast carbs and slow carbs.

Fast carbs are carbohydrates that break down into simple sugars very quickly in the body, and cause blood sugars to rise quickly too.

Slow carbohydrates generally have fiber in them so they raise blood sugars more slowly.

We use the glycemic load and the glycemic index to define foods as either fast carbs or slow carbs.

The glycemic index is a measure of how quickly a food is absorbed into the bloodstream and elevates blood sugar.

The glycemic load is the glycemic index for a particular serving size of a food.

So fast carbs are food that rank high on the glycemic index and the glycemic load charts.

Examples of fast carbs are white breads, cereals, some fruits, desserts, some starchy vegetables, junk foods, and highly processed foods.

When fast carbs are eaten several times per day or daily they tend to elevate blood sugar levels and cause our bodies to store fat which is the opposite of what you want when trying to lose weight. They also put you at higher risk for chronic diseases like pre-diabetes, diabetes, obesity, metabolic syndrome and heart disease.

Slow carbs are foods that rank low on the glycemic index and glycemic load charts. These foods generally have fiber in them and they slowly raise blood sugar without creating insulin spikes. Examples of slow carbs are most vegetables, whole grains, beans, legumes, nuts and seeds.

Slow carbs can aid in weight loss and are part of a balanced healthy diet. They not only aid in weight loss they also help to maintain a healthy weight. They can reduce and prevent many chronic diseases.

So the answer to "Should I cut carbs to lose weight?" is that you should cut the fast carbs and you should increase the slow carbs to help lose weight.

It is also important to have the proper portions sizes of slow carbs along with healthy proteins to create the best weight loss formula. Don’t forget move your body several times per week too, for the best weight loss plan.

Live Vibrantly,
Dr. Dae

Dr. Dae's website: www.healthydaes.org

Dr. Dae's Bio:
Dr. Daemon Jones is your diabetes reversal, hormones, metabolism and weight loss expert. Dr. Dae is a naturopathic doctor who treats patients all over the country using Skype and phone visits. Visit her or schedule a free consultation at her website www.HealthyDaes.org/


"Pioneers in dictionary publishing since 1819." Collins English Dictionary. N.p., n.d. Web. 16 Apr. 2014.

"Pioneers in dictionary publishing since 1819." Collins English Dictionary. N.p., n.d. Web. 16 Apr. 2014.

"What Is Different Between Fast Carbs and Slow Carbs." Healthy Eating. N.p., n.d. Web. 16 Apr. 2014.

"What Is the Difference Between Fast Carbs and Slow Carbs?." LIVESTRONG.COM. LIVESTRONG.COM, 24 Feb. 2014. Web. 16 Apr. 2014.

Reviewed April 17, 2014
by Michele Blacksberg RN
Edited by Jody Smith

key words:
fast carbs, slow carbs, insulin, glycemic index, glycemic load, lose weight,

Add a Comment1 Comments


I know that once I started paying attention to my carb intake, I immediately started losing weight. It's always (sometimes I cheat & start over) apparent around my waist line. Now that I'm drinking vegetable smoothies during the day, I've been able to reduce my carbs and calories even more and the results are also quite immediate.

February 2, 2015 - 2:31pm
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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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