Low-carbohydrate diets are widely lauded for their weight loss benefits, partly because they encourage the body to use stored fat as fuel.
Not all carbs are created equal, however, as complex carbs take longer to break down, thus enabling weight loss through different mechanisms.
According to one expert, carbohydrates packed with fibre will have the biggest impact on reducing belly fat.
Doctor Raj Dasgupta, Chief Medical Advisor for Fortune Recommends Health, explained “Complex carbohydrates are found in foods like whole grains and vegetables, supporting weight loss because of their fibre.”
Some carbs reduce belly fat by quelling hunger
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As one of the body’s main sources of fuel, complex carbohydrates are essential for supporting healthy energy levels.
These types of carbs consist of sugar molecules strung together in a long, complex chain.
From there, glucose enters the body’s cells with the help of insulin, according to the Mayo Clinic.
Complex carbohydrates are found in foods such as peas, beans, whole grains, and vegetables, doctor Dasgupta explained.
“Fibre can help you feel full longer and not overeat,” he said. “Complex carbs are also digested by the body at a slower rate, preventing a sharp rise in blood sugar levels, which can help you keep steady energy levels and reduce any cravings after meals.”
He added: “Carbohydrates that are high in soluble fibre like oats, nuts, seeds and fruits like apples and oranges, have the biggest impact on reducing belly fat if that’s your goal.”
Another benefit of soluble fibre is that it influences the release of insulin and reduces the accumulation of fat around the belly area.
This isn't the case with processed carbohydrates, which have an unfavourable effect on blood sugar.
“Carbohydrates found in refined and processed foods, like white bread, pastries and other sugary snacks, are most likely to counteract your weight loss,” Doctor Dasgupta explained
“These ‘simple carbohydrates’ are digested very fast, causing spikes in blood sugar and insulin levels which can lead to both increased fat storage (particularly around the midsection) and trigger you to feel hungry more often, making you more likely to overeat.”
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GETTY“Complex carbohydrates in foods like whole grains and vegetables, support weight loss because of their fiber.
“Fiber can help you feel full longer and not overeat. Complex carbs are also digested by the body at a slower rate, preventing a sharp rise in blood sugar levels, which can help you keep steady energy levels and reduce any other sugar snacks, that are most likely to counteract your weight loss.”
It is worth noting that swapping out processed carbs for complex ones will not drastically reduce weight alone.
Coupled with a healthy exercise routine and lifestyle, however, it is bound to make a difference over time.