Are carbohydrates really bad for weight loss?

Carbohydrates are good sources for quick energy. However, you should take them carefully to prevent weight gain and further metabolic diseases such as diabetes and high cholesterol. Fiber is indigestible carbohydrates. When carbohydrates come with the fiber, the carbohydrates will be good ones because they are absorbed slowly and increase blood sugar gradually, reducing the risk for type 2 diabetes. Whole grains, vegetables, fruits, and beans contain the good ones. On the other hand, when they don't come with the fiber, they will be bad ones because they make blood sugar levels spike. For examples, sugars, added sugars, refined white grains (white bread and white rice etc.). You need to take 45-65% of your calories from carbohydrates , 25-35% from fat, 10-35% from protein to meet the body's daily nutrients.You should reduce the total calories to lose weight. But don't reduce too much to get minimal nutrients. I already mentioned in this website about how many calories you need to decrease for gradual weight loss. Take carbohydrates with the fiber. Men who are 50 years old or younger need to get 38 grams of fiber per day; Women aged 50 or younger need to take 25 grams; Men older than 50 should take 30 grams; Women older than 50 should get 21 grams. Some kinds of fiber in oat, beans, and some fruits also helps reduce blood cholesterol levels. Here is approximate calculation how many grams of fiber you can get to eat special foods. If you eat a half -cup of cooked beans, you can get 4-8 grams of fiber. If you eat five servings of fruits and vegetables, you can get 10 or more grams of it. Average Americans eat 20 teaspoons of added sugar a day which has around 320 calories and makes people gain extra pounds. No more than nine teaspoons is recommended.

Total carbohydrates on the label of the food consist of dietary fiber, sugars, other carbohydrates, and sugar alcohols. Dietary fiber is indigestible carbohydrates and passes through the intestine without be absorbed. Sugars consist of natural sugars (like lactose and fructose) and added sugars (like high-fructose corn syrup). Try to avoid added sugars as much as possible. Other carbohydrates are digestible ones that are not sugars. Sugar alcohols consist of lactitol, mannitol, sorbitol, xylitol, and so forth. Many sugar free or reduced calorie foods contain sugar alcohols. They are not considered sugars. But they may cause gas, cramping, or diarrhea.