Beat belly fat for good!
A new study has found an amazing way to help you shrink your waist line….
The secret? Eating three ‘GOOD CARBS’ a day is what helps aid weight loss!
Unbelievably, this research encourages carb-eating – something that was always hailed as a ‘no-no’ when it came to weight loss.
But we at The Healthy Mummy have ALWAYS said carbs aren’t the bad guys! You can eat healthy carbs and still lose tummy fat and live a healthy life…
How eating whole grains three times a day can help you lose the belly fat
New research published in The Journal of Nutrition found that those who ate THREE servings of whole grains a day had smaller waist-sizes.
In fact, scientists found that people who eat at least three servings of whole grains a day have smaller waist sizes than those who eat half a portion or less per day!
The difference between ‘good carbs’ and ‘bad carbs’
However, it’s important to note the difference between whole grains and refined carbs. ‘Good carbs’ or whole grain foods consist of brown rice, oatmeal, barley, quinoa, bran and wholemeal bread and wholemeal pasta.
Meanwhile, refined carbs are food like pizza, chips, cookies, cereals, white bread, white rice, and boxed crackers.
What’s more, the study, which followed middle-aged adults over the course of 18 years, found that the waist lined INCREASED in participants each year around one inch every four years in those who ate whole grains compared to those who had a high intake of whole grains (1/2 inch every four years).
Furthermore, those who ate ‘bad carbs’ had significant increases in blood sugar levels and systolic blood pressure compared to those who ate more whole grains a.k.a. the ‘good carb’ group.
Is fibre the answer to beating the belly bloat?
“Our findings suggest that eating whole-grain foods as part of a healthy diet delivers health benefits beyond just helping us lose or maintain weight as we age,” says Nicola McKeown, senior and corresponding author.
“In fact, these data suggest that people who eat more whole grains are better able to maintain their blood sugar and blood pressure over time. Managing these risk factors as we age may help to protect against heart disease.”
Experts believe the key to losing belly fat may be down to fibre in whole-grain foods along with the fact the protein in them help to regulate blood sugar levels and are packed full of antioxidants.
Not all carbohydrates are created equal
- There are different types of carb-containing foods including whole (complex carbs) vs refined (simple carbs).
They do not all function in the same way when we eat them
- Fibre is a carb that helps fuel energy, aid in digestion, keep you full and balance cholesterol.
- Sugar from sweets are refined carbs that spike our blood sugar levels and leave us wanting more.
Consideration needs to be given to our overall load of carbohydrates
- A high carb diet can lead to blood sugar disregulation, weight gain and even type 2 diabetes.
- A lack of carbs will cause fatigue, concentration issues, nausea, constipation, exacerbate anxiety and leave possible micronutrient deficiencies (we get some vitamins and minerals from our carbohydrates).
Like anything, moderation is key and it’s important that we eat an adequate amount of healthy carbohydrates in order to maintain overall health. To get the most out of this food group it is important to choose carbohydrates that offer more than sugar to the body.
Nutrient-dense carbohydrates which are known as whole carbs are those that have not been processed or minimally so. They will maintain more of their nutrients than those that have been tampered with and will offer the body a sustained source of energy.
These include whole grains, fruits and veg, lentils and legumes, nuts, seeds and good quality dairy products.
Think about how that food should be in its original state and what may have happened to it along the way if it has changed. For example, white rice vs brown rice. By leaving the rice unrefined in its brown state it can offer the body a much lower GI (glycaemic index-a measure of sugar) which means it will keep us full and satiated for longer, provide more fibre to the body (feeding our good bacteria in the gut) and slowing the digestion of the overall carb so we can get more out of it.
Brown rice is better for you than white rice
The lower the carbohydrate GI the better. White rice sits at around 75 and brown rice at 50. Slower release of the sugars in carbohydrates is better as it allows us to use the carbs more efficiently in the body.
When it comes to carbs it pays to have a little bit of knowledge up your sleeve but the general rules of avoiding or reducing refined products, sugars, sweets, alcohol and soft drinks apply.
Choosing carbohydrate sources that are closest to their original form will go a long way in helping your body get the most out of the food you are eating and trying to avoid the trap of good carb vs bad carb but instead seeing the spectrum of carbohydrates nature (and man) offers and making an informed choice will have you looking and feeling your best.
Have you tried Carb X?
The Healthy Mummy has an amazing product Carb X, a delicious vanilla drink that helps to slow down the uptake of carbohydrates into the body!
This revolutionary new product contains the superfood white bean extract which has been shown in research to delay the digestion of complex carbohydrates and may assist in weight loss.
Get your Carb X here and kick Carbs to Kerb!
Have you tried our Tummy Smoothie yet?
Reasons to LOVE the Tummy Smoothie
- Contributes to weight loss*
- Contains probiotics to support gut health
- Fibre to keep you fuller for longer
- High in protein which reduces feelings of hunger
- Delicious Vanilla flavour
- No artificial sweeteners, fillers or caffeine
- No added sugar or artificial sweeteners
- Low sodium
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