Carbs Question

Tetesandra

I seem to be going over my carbs daily lately and don't know if this is ok? A lot of my carbs do come from fruits and veggies so it is healthy carbs. Any advise on carbs would be greatly appreciated.


Sandra

Unknown

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sweet2def

What you are eating are slow releasing carbs, so they're good.
When white bread, pasta, potatoes etc start creeping into your diet and making up a bigger percentage of your meals, this could hinder weight loss - - from experience

BoxerBrawler

I go with low carb and am over my limit by around 5 to10 percent everyday LOL! It is just target and if I hit it, awesome and if I don't, it's still well under 50 a day so it's still low. Why are you doing low/no carb? For me, after trial and error it just works for my life style and I feel so much better on low carb mostly coming from veggies. As long as you are still hitting your calorie target for the day it shouldn't matter.

AnneSaddler2

I'm a low carb girl, its definitely what works for me. I get the majority of my carbs from berries and veg - it would be completely unrealistic for me to cut carbs to an Atkins level though, I need my veg! I average about 50g carbs a day and I do cardio everyday. I've had slow and steady weight loss which again from experience is the only worthwhile weight loss.

_Zardoz_

When white bread, pasta, potatoes etc start creeping into your diet and making up a bigger percentage of your meals, this could hinder weight loss - - from experience

Science doesn't back this up though.

Tatyanne

Eat what fit your macros and between carbs, fat and protein, if you have to go over any, it protein, then fat and if possible never go over carbs...

kommodevaran

What you are eating are slow releasing carbs, so they're good.
When white bread, pasta, potatoes etc start creeping into your diet and making up a bigger percentage of your meals, this could hinder weight loss - - from experience

No. Only too many calories will hinder weight loss. Too much of any kind of food can make it difficult to get enough variety and the right amount of nutrients, and too much carbs can make you more hungry, and if you're hungry, you can be tempted to eat more, but weight loss will only stall if you eat too many calories.

mogz36

My carb rules:

- No added sugar and high fructose corn syrup
- No sweetened beverages (no juice, no soda) - only water and milk
- Only fruit immediately after a workout (helps with recovery)
- Focus on complex/low glycemic index carbs (veggies and whole grains)
- Limited use of simpler carbs if you're working out (white bread, bagels, pasta) - also helps with recovery
- Zero to very little carbs of any kind at night

This works for me and I've lost 65 lbs.

tennisdude2004

I seem to be going over my carbs daily lately and don't know if this is ok? A lot of my carbs do come from fruits and veggies so it is healthy carbs. Any advise on carbs would be greatly appreciated.


Sandra

As long as they are not taking you over your calorie target for the day and you are getting adequate protein, don't worry about it.

As they are coming from fruit and veg, you will be getting your micro nutrients.

The only thing you need to do to lose weight is eat in a calorie deficit.

abadvat

All carbs are good carbs - some get absorbed faster than others and some are better eaten before or after a workout - that's all there is too it.
Regarding you going over - set your protein as fixed and then play with fat and carbs still remaining within your macros.
On heavy training days i am on 300+ gr of carbs, rest day 150+ gr of carbs - rest is all fat!

mogz36

All carbs are good carbs - some get absorbed faster than others and some are better eaten before or after a workout - that's all there is too it.
Regarding you going over - set your protein as fixed and then play with fat and carbs still remaining within your macros.
On heavy training days i am on 300+ gr of carbs, rest day 150+ gr of carbs - rest is all fat!

Fructose in concentrated forms (i.e. sucrose and high fructose corn syrup) is unhealthy unless it's consumed after a workout to replenish glycogen reserves. And even post-workout, it's better to just eat some fruit which comes with plenty of fiber.

Also, high-glycemic index carbs do have a tendency to increase appetite later on. So there's that too.

lemurcat12

As long as they are not taking you over your calorie target for the day and you are getting adequate protein, don't worry about it.

As they are coming from fruit and veg, you will be getting your micro nutrients.

The only thing you need to do to lose weight is eat in a calorie deficit.

This, except I'd add that you should also make sure you get a reasonable amount of fat. Sometimes people end up high on carbs because they are scared of fat. If enough protein and fat, no reason to worry about your carb numbers. There are a wide range of healthy macro nutrient ratios, and the one suggested by MFP is just one option.

abadvat

All carbs are good carbs - some get absorbed faster than others and some are better eaten before or after a workout - that's all there is too it.
Regarding you going over - set your protein as fixed and then play with fat and carbs still remaining within your macros.
On heavy training days i am on 300+ gr of carbs, rest day 150+ gr of carbs - rest is all fat!

Fructose in concentrated forms (i.e. sucrose and high fructose corn syrup) is unhealthy unless it's consumed after a workout to replenish glycogen reserves. And even post-workout, it's better to just eat some fruit which comes with plenty of fiber.

Also, high-glycemic index carbs do have a tendency to increase appetite later on. So there's that too.

Hence my "some are better eaten before or after a workout" agreed however that fructose / corn syrup is probably not the best choice of carbs! High glycemic I'd settle for a more traditional - it depends - backed potatoes, couscous and jelly beans are staples in my pre - post nutrition and don't really see an increase in appetite - mind you - I am always hungry!

lemurcat12

Also, high-glycemic index carbs do have a tendency to increase appetite later on. So there's that too.

Kind of off the OP's topic, but it depends on the person and how they are eaten. It's something to look at (among other things) if you have an issue with feeling unsatisfied. The GI thing is often overstated though, especially since if you don't eat the food alone, and so the GI of the meal is vastly different. I don't know how I'd react if I started eating plain potatoes as snacks, as I never have. (I suspect fine, but could be wrong.). My experience of including them with some meat and veg is that they add to satiation in line with their calories or more. In that context the GI of a plain potato does not matter.

mogz36

While it's necessary to eat at a caloric deficit, the quality of one's diet is important too. A high quality diet will make it easier to consistently eat a moderate caloric deficit.

mogz36

Also, high-glycemic index carbs do have a tendency to increase appetite later on. So there's that too.

Kind of off the OP's topic, but it depends on the person and how they are eaten. It's something to look at (among other things) if you have an issue with feeling unsatisfied. The GI thing is often overstated though, especially since if you don't eat the food alone, and so the GI of the meal is vastly different. I don't know how I'd react if I started eating plain potatoes as snacks, as I never have. (I suspect fine, but could be wrong.). My experience of including them with some meat and veg is that they add to satiation in line with their calories or more. In that context the GI of a plain potato does not matter.

Good point about eating high-glycemic index carbs alone. I forgot to mention context matters. Eating a bagel by itself is one thing. Eating a bagel with butter, scrambled eggs and a glass of whole milk is another.

cajuntank

This has floated around through the forums before, but a good read is http://weightology.net/weightologyweekly/?page_id=319
The main point of the article is about insulin, but it also has highlights of information about carbs in relation to satiety (feeling full), refined carbs, etc...

One items it brings out , is it's not that refined carbs are "bad", its just they are very calorically dense compared to that of unrefined carbs. So in a nutshell, easy to overeat (refined carbs) and provides very little, if any satiety; thus in the end, it's all about the total amount of calories ingested.

Lastly, I believe carbs in the presence of any other macronutrient will cause slower absorption, so this is why I think the Glycemic Index is not appropriate for use as the way they came up with these values were testing on fasted individuals and with those particular food items in isolation. How many times will you eat a piece of white bread after having fasted for 8+ hours with nothing else to go along with it?

mogz36

This has floated around through the forums before, but a good read is http://weightology.net/weightologyweekly/?page_id=319
The main point of the article is about insulin, but it also has highlights of information about carbs in relation to satiety (feeling full), refined carbs, etc...

One items it brings out , is it's not that refined carbs are "bad", its just they are very calorically dense compared to that of unrefined carbs. So in a nutshell, easy to overeat (refined carbs) and provides very little, if any satiety; thus in the end, it's all about the total amount of calories ingested.

Lastly, I believe carbs in the presence of any other macronutrient will cause slower absorption, so this is why I think the Glycemic Index is not appropriate for use as the way they came up with these values were testing on fasted individuals and with those particular food items in isolation. How many times will you eat a piece of white bread after having fasted for 8+ hours with nothing else to go along with it?

Actually, I think glycemic index is very helpful to think about. If the glycemic index of the entire meal is high, you're much more likely to be a lot hungrier later than if the glycemic index of the entire meal is low.

earlnabby

What are your % of carbs, fat, protein? Perhaps you set your carb macro a little low for you. Are you consistent in the number of carbs you are eating? Perhaps that is your ideal and you found it already. Like others have said, you are eating more nutrient dense carbs so your choices are good, it is a matter of finding that magic number that gives you both the fuel you need and the food satisfaction that keeps you from overeating.

RyanG2106

I've lost over 130lbs an not cut carbs, I have however cut calories and that is what's important at the end of the day. A calorie is a calorie, no such thing as good or bad calories, if you eat to excess you gain weight, if you eat to a deficit you lose weight, that's science.

I do feel that optimum macros can be established to help change body composition, but as far a good old weight loss is concerned it is calories in vs calories out.

Here is an excellent article by Alan Aragon on the matter........

http://www.simplyshredded.com/research-review-the-dirt-on-clean-eating-written-by-nutrition-expert-alan-aragon.html

J72FIT

I seem to be going over my carbs daily lately and don't know if this is ok? A lot of my carbs do come from fruits and veggies so it is healthy carbs. Any advise on carbs would be greatly appreciated.


Sandra

Two questions...

1. Are you still in a deficit?
2. Does the extra carbs take away from your protein and fat macro goals?

If the answer is no then you are fine...

cajuntank

This has floated around through the forums before, but a good read is http://weightology.net/weightologyweekly/?page_id=319
The main point of the article is about insulin, but it also has highlights of information about carbs in relation to satiety (feeling full), refined carbs, etc...

One items it brings out , is it's not that refined carbs are "bad", its just they are very calorically dense compared to that of unrefined carbs. So in a nutshell, easy to overeat (refined carbs) and provides very little, if any satiety; thus in the end, it's all about the total amount of calories ingested.

Lastly, I believe carbs in the presence of any other macronutrient will cause slower absorption, so this is why I think the Glycemic Index is not appropriate for use as the way they came up with these values were testing on fasted individuals and with those particular food items in isolation. How many times will you eat a piece of white bread after having fasted for 8+ hours with nothing else to go along with it?

Actually, I think glycemic index is very helpful to think about. If the glycemic index of the entire meal is high, you're much more likely to be a lot hungrier later than if the glycemic index of the entire meal is low.

I think that relates back to my statement from the article that the more refined carbs are calorically dense and offer very little if any satiety, thus why you tend to eat more of them to get satiated. But from an absorption standpoint, I would pose that the absorption of those refined carbs in the presence of proteins, fats, and fiber laden carbs (something consistent with a meal), would overall negate the primary use of the Glycemic Index as you now have introduced too many variables (macros) that negate the value of the index itself.

mogz36

This has floated around through the forums before, but a good read is http://weightology.net/weightologyweekly/?page_id=319
The main point of the article is about insulin, but it also has highlights of information about carbs in relation to satiety (feeling full), refined carbs, etc...

One items it brings out , is it's not that refined carbs are "bad", its just they are very calorically dense compared to that of unrefined carbs. So in a nutshell, easy to overeat (refined carbs) and provides very little, if any satiety; thus in the end, it's all about the total amount of calories ingested.

Lastly, I believe carbs in the presence of any other macronutrient will cause slower absorption, so this is why I think the Glycemic Index is not appropriate for use as the way they came up with these values were testing on fasted individuals and with those particular food items in isolation. How many times will you eat a piece of white bread after having fasted for 8+ hours with nothing else to go along with it?

Actually, I think glycemic index is very helpful to think about. If the glycemic index of the entire meal is high, you're much more likely to be a lot hungrier later than if the glycemic index of the entire meal is low.

I think that relates back to my statement from the article that the more refined carbs are calorically dense and offer very little if any satiety, thus why you tend to eat more of them to get satiated. But from an absorption standpoint, I would pose that the absorption of those refined carbs in the presence of proteins, fats, and fiber laden carbs (something consistent with a meal), would overall negate the primary use of the Glycemic Index as you now have introduced too many variables (macros) that negate the value of the index itself.

The glycemic index and macros are not mutually exclusive. The glycemic index tells us how fast the carbohydrate in any food is converted to glucose in the bloodstream. It factors in fats and protein that might be included with the carb content.

Tetesandra

WOW so many replies thank you everyone for your replies.

So let me start off by saying I am not doing a low carb diet it is just that is the only thing I go over everyday. I am staying at a a deficit every day and I am losing weight. I am not over by much for the most part it is just frustrating when I see all the fruits and veggies and how much carbs they have. I am thinking I am eating well then I see this and I think I am doing something wrong.

The only numbers I truly care about is my cholesterol as I have high cholesterol and I am trying to lower it. All my other numbers are under except the carbs. I didn't set any of my percentages on my macro goals as it did it automatically when I put in my goals so that is what I go by. I would have no clue what they should be or how to do this if I had to.

Again thanks so much for all the replies I just want to make sure it will not effect my weight loss as I am almost to my goal weight.

Sandra

LolBroScience

The glycemic index and macros are not mutually exclusive. The glycemic index tells us how fast the carbohydrate in any food is converted to glucose in the bloodstream. It factors in fats and protein that might be included with the carb content.

No, it doesn't factor it in.

maryjay52

I use whole grains , couscous , quinoa , brown rice ect .. and i weigh it .. i use the correct amount for a serving.. cereal for breakfast whether it is kashi cereal or steel cut oats .. then two meals a day i have a protein, vegetable and whole grain ..i really try hard to stay away from white flour products

silver_arrow3

When white bread, pasta, potatoes etc start creeping into your diet and making up a bigger percentage of your meals, this could hinder weight loss - - from experience

Science doesn't back this up though.

What he said.^

dieselbyte

This has floated around through the forums before, but a good read is http://weightology.net/weightologyweekly/?page_id=319
The main point of the article is about insulin, but it also has highlights of information about carbs in relation to satiety (feeling full), refined carbs, etc...

One items it brings out , is it's not that refined carbs are "bad", its just they are very calorically dense compared to that of unrefined carbs. So in a nutshell, easy to overeat (refined carbs) and provides very little, if any satiety; thus in the end, it's all about the total amount of calories ingested.

Lastly, I believe carbs in the presence of any other macronutrient will cause slower absorption, so this is why I think the Glycemic Index is not appropriate for use as the way they came up with these values were testing on fasted individuals and with those particular food items in isolation. How many times will you eat a piece of white bread after having fasted for 8+ hours with nothing else to go along with it?

Actually, I think glycemic index is very helpful to think about. If the glycemic index of the entire meal is high, you're much more likely to be a lot hungrier later than if the glycemic index of the entire meal is low.

I think that relates back to my statement from the article that the more refined carbs are calorically dense and offer very little if any satiety, thus why you tend to eat more of them to get satiated. But from an absorption standpoint, I would pose that the absorption of those refined carbs in the presence of proteins, fats, and fiber laden carbs (something consistent with a meal), would overall negate the primary use of the Glycemic Index as you now have introduced too many variables (macros) that negate the value of the index itself.

The glycemic index and macros are not mutually exclusive. The glycemic index tells us how fast the carbohydrate in any food is converted to glucose in the bloodstream. It factors in fats and protein that might be included with the carb content.

No. Get your facts straight. Glycemic index measures carb ONLY food sources, eaten in a fasted state. It doesn't hold weight in real world meal applications, not to mention it has been deemed bunk by countless sources. Glycemic load of a meal is much more applicable, but studies are limited do the the fact that there are pretty much endless meal combinations (although it doesn't take a rocket scientist to know that protein and fats ingested with carbs blunts the glycemic response).

Fructose in concentrated forms (i.e. sucrose and high fructose corn syrup) is unhealthy unless it's consumed after a workout to replenish glycogen reserves. And even post-workout, it's better to just eat some fruit which comes with plenty of fiber.

Wrong as well. Fructose is a poor choice to replenish glycogen reserves (which, by the way, will be restored in average athletes over a 12-24 hour period anyway with regular diet). Fructose is primarily delivered to and metabolized in the liver for energy, whereas glucose is delivered to the liver but then utilized by organs and muscle cells (and fat cells). Nutrient timing post workout is really only important to elite athletes with multiple training sessions within hours of each other. But if nutrient timing post workout really mattered, fructose isn't the number one choice.

Either way, anyone labeling carbs "good" or "bad" just shows a lack of understanding with nutrition and the human body.

SrMaggalicious

Personally, simple carbs make me hungrier if I eat them by themselves. That's why I opt for complex containing fiber and if I do eat a simple carb, I also throw in some fat and protein with it.

dieselbyte

Personally, simple carbs make me hungrier if I eat them by themselves. That's why I opt for complex containing fiber and if I do eat a simple carb, I also throw in some fat and protein with it.

^This. Micro nutrient dense, complex carbs will make you "feel" more full. Those that don't understand this are quick to bash less micro nutrient dense carbs as "bad" because those that find it hard to control intake will eat more, thereby eating more calories. It's not white bread or white pasta that makes you gain weight, or makes it harder to lose weight. Its excess calories that will.