CARBOHYDRATES often get a bad rep – they tend to take the blame when people put on weight.
But could the way you enjoy your favourite carbs actually help towards your weight loss efforts?
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According to science, the answer is yes – and one of the ways is to eat your carbs cold.
Both Professor Franklin Joseph, of Dr Frank’s weight loss clinic, and fitness expert Kevin David Rail, from Trainingnets.com, recommend the “cooling effect”.
As demonstrated in a study published in 2019, foods like cooked and cooled potatoes, rice and pasta contain resistant starch, which resists digestion in the small intestine, leading to fewer absorbed calories and improved gut health.
Prof Franklin explained: “When starchy foods are cooked, then cooled, their structure changes, increasing resistant starch levels.
“Reheating them before eating can still retain these benefits, making them a great addition to a balanced diet.”
Kevin said: “Resistant starch digests more like fibre, meaning it slows down sugar absorption, helps regulate appetite, and provides long-lasting energy.
“That’s why elite footballers often fuel up with cold carb-based meals before big matches.”
And eating these cold carbs also makes also make for easy meal-prepping, added Kevin.
He advised: “Cold pasta, rice, and potato salads aren’t just easy – they’re backed by science.
“Adding lean proteins and healthy fats can further enhance the metabolism-boosting effects.”
Professor Franklin has some additional weight loss tips when it comes to eating carbs.
Eat more of nature’s carb blockers
Lentils, chickpeas, and beans are packed with soluble fibre and resistant starch, which slow digestion and steadily release glucose into the bloodstream.
“The high fibre content in legumes not only keeps you fuller for longer but also reduces the amount of carbohydrates absorbed,” Prof Joseph said.
“Adding a serving to meals can help regulate blood sugar and aid weight control.”
Introduce a natural supplement
White kidney beans contain phaseolamin, a compound that inhibits alpha-amylase, the enzyme responsible for breaking down carbohydrates. This slows the digestion of starches, reducing calorie intake.
“Studies suggest that white kidney bean extract, which you can buy as a supplement from health food stores, can lower the amount of carbohydrates absorbed by the body,” Prof Joseph said.
“It may support weight loss efforts when combined with a healthy diet, but it’s always best to consult a healthcare provider before using supplements.”
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Add a simple kitchen staple into your diet
Adding vinegar to meals can also have a carb-blocking effect. Acetic acid, found in vinegar, slows digestion and reduces the glycemic impact of carb-heavy meals.
“Drinking a tablespoon of diluted vinegar before meals can help moderate blood sugar spikes,” advised Prof Joseph.
“It also enhances satiety, meaning you’re less likely to overeat.”
How to incorporate carb-blocking foods into your diet
Prof Joseph suggests simple ways to make the most of these natural carb blockers:
- Start with fibre: Eat a salad or legumes before your main meal to slow carb absorption.
- Use vinegar: Add vinegar-based dressings to meals for added benefits.
- Prepare starches smartly: Cook and cool potatoes, rice, or pasta before eating.
“While these foods can support weight management, balance is key,” he added.
“Pairing them with an active lifestyle will yield the best results.
“By making small, mindful changes, you can naturally control carbohydrate intake and support a healthier body – without restrictive dieting.”
Why you need to eat carbs
STARCHY foods are our main source of carbohydrate and have an important role in a healthy diet.
Starchy foods – such as potatoes, bread, rice, pasta, and cereals – should make up just over a third of the food you eat.
They’re a good source of energy and the main source of a range of nutrients in our diet.
As well as starch, they contain fibre, calcium, iron and B vitamins.
Fibre is particularly beneficial as it can help keep your bowels healthy and can help you feel full, which means you’re less likely to eat too much.
Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat.
Just watch out for the added fats you use when you cook and serve them, because this will increase the calorie content.
Source: NHS
