The One Carb You Should Never Eat for Weight Loss

November 8, 2019 by Hannah Kerns
shefinds | Fitness

Certain foods prevent weight loss, especially foods that are high in carbs. If you eat more carbs than can be converted to energy, the excess becomes fat. Keeping an eye on your carb intake is a good way to meet your weight loss goals. Specifically, when trying to lose weight, it is  important to stay away from simple and refined carbs.

To break it down, Lisa Richards, nutritionist and author of The Candida Diet, explains, “Simple carbs (aside from fruit) offer little in the way of nutrition yet are often more calories than we need in the moment. This leaves them being stored as fat.” Baked goods are full of simple carbs and added sugar. With that in mind, one carb that everyone should avoid for weight loss is donuts.




Donuts are also full of refined carbs--like granulated sugar and white flour. Richards explains the danger these pose to your overall health: "Refined carbohydrates from processed foods are highly inflammatory which leads to bloat, weight gain, and many acute and chronic health conditions."


She continues, "All of these side effects will inevitably result in difficulty with your weight loss goals."

Donuts are particularly unhealthy because most come with a sugary glaze or icing and sprinkles, adding even more refined carbs to your treat. These refined carbs not only contribute to weight gain but also can increase your risk of developing diabetes and heart disease.

Because donuts are full of simple and refined carbs, they really only offer your body a quick glucose spike and stored fat.


Additionally, donuts are full of empty calories, meaning they will not satisfy your hunger for long. 

It is better, then, to focus on incorporating complex carbs into your diet. Richards explains, "Complex carbohydrates should make up the majority of your carbohydrate intake. The fiber content of whole grains alone will help you reach your weight loss goals."


Kristen Carli, RD and practitioner at Camelback Nutrition and Wellness, agrees, encouraging people to stay away from the simple and refined carbs in donuts and focusing on complex carbs instead. She explains, "Aim to eat lots of complex carbohydrates including fruits, vegetables, whole grains, and legumes (beans, lentils, peas). These foods have a low glycemic index so will keep you fuller longer and provide lots of heart-healthy fiber."


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