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Naked Carbs: Dress Them Up For Better Health

Ever heard of “naked carbs”?

It’s a term for simple carbohydrates consumed solo, sans protein and fat.

Think white bread with jam, crackers, or a glass of fruit juice.

While these carbs offer quick energy, they may leave you feeling hungry soon after and can even impact your health negatively.

But here’s the good news, you don’t have to banish all carbs from your life.

Instead, let’s talk about dressing up your naked carbs for a healthier, more satisfying experience!

A sign with the word "carbs" written on it surrounded by foods rich in carbohydrates
You don’t have to banish carbs from your diet!

What are Naked Carbs?

Naked carbs are simple carbohydrates consumed solo, stripped of their fiber, protein, and fat companions.

They are quickly digested, causing blood sugar spikes and crashes that leave you feeling hungry, tired, and craving more.

Examples of Naked Carbs

  • White bread
  • Fat-free milk
  • Pasta
  • Candy
  • Fruit
  • Sweetened drinks
Multiple simple naked carbohydrate foods
“Naked” Carbs

Naked Carbs and Weight Gain

Simple carbohydrates, also known as naked carbs, are quickly absorbed by the body which causes a spike in blood sugar levels.

This triggers insulin release, which may promote fat storage and contribute to weight gain.

Naked carbs also do not make you feel full or satisfied.

Therefore, you tend to eat a larger volume of these foods, or you look to other foods to satisfy your hunger.

Woman standing in front of the mirror looking frustrated about weight she has gained
Naked carbs may contribute to weight gain.

You can learn more about the role of healthy blood sugars in weight loss here – “How to use a CGM for Weight Loss“.

Why Dress Up Naked Carbs?

Think of protein, fiber, and healthy fats as the perfect outfit for your carbs.

They slow down digestion, preventing those blood sugar rollercoasters.

This keeps you feeling fuller for longer, reduces cravings, and even helps regulate energy levels.

In addition, eating less naked carbs, and more dressed carbs may support a healthy weight.

Man putting tie on; getting dressed.
Dress your carbs!

Dressing Up Tips:

  1. Pair It Up: Add protein and healthy fats to your meals and snacks. Think scrambled eggs on whole-wheat toast, Greek yogurt with berries and nuts, or grilled chicken with quinoa and veggies.
  2. Go Whole: Opt for whole grains like brown rice, quinoa, or whole-wheat bread over their refined counterparts. These come packed with fiber and nutrients.
  3. Fiber is Your Friend: Load up on fruits, vegetables, and legumes that are naturally high in fiber. They’ll keep you feeling satisfied and regulate your digestion.
  4. Skip the Juice: Instead of fruit juice, choose whole fruits for their fiber and added vitamins.
  5. Be Mindful of Added Sugars: Watch out for hidden sugars in processed foods that can turn any carb into a “naked” one.

Examples of Dressed Carbs

  • Tuna and crackers
  • Apple and nut butter
  • Almonds & dark chocolate
  • Fruit and cheese
  • Nut butter sandwich
Infograpghic of different "dressed carbs"

Do you need some more snack ideas? Check out our 50 Balanced Snacks To Satisfy & Energize You!

Health Benefits of Dressed Carbs

Less naked carbs and more dressed carbs support better health in the following ways:

  • Supports muscle mass: As we age, we tend to lose muscle mass. Eating a balance of protein, carbohydrates, and healthy fats can help support muscle mass and prevent muscle loss.
  • Promotes weight management: Eating a balance of protein, carbohydrates, and healthy fats can promote weight management by producing satiety, preventing overeating, and reducing the risk of weight-related health issues.
  • Provides essential nutrients: Eating a balanced diet that includes carbohydrates, protein, and healthy fats can provide the essential nutrients that our bodies need to function properly. This includes vitamins, minerals, and antioxidants that help protect against age-related diseases.
  • Supports brain health: The brain requires a balance of carbohydrates, protein, and healthy fats to function properly. Eating a balanced diet can help support brain health and cognitive function as we age.
6 hands holding up letters that spell out the word health.
Dressing your carbs benefits your health.

Reducing carbohydrates is beneficial for healthy aging and chronic disease prevention. Check out our shop to purchase our comprehensive Low Carb Eating Guide.

Naked Carbs Takeaways

I hope this information empowers you to make informed choices about carbs and embrace a balanced, enjoyable approach to nutrition.

Remember, knowledge is power, and when it comes to carbs, dressing them up is the key to unlocking their full potential!

Hungry for More?

Interested in more information on weight loss?

Check out the Anti-Aging Weight Loss section of the blog for more information!

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