Maintaining a weight that is right for you supports healthy aging and overall health!
In this article, we’ll explore why “naked carbs”, also known as simple carbs, can contribute to weight gain.
What’s a Naked Carb?
A naked carb is a simple carbohydrate eaten without protein or fat to slow digestion.
Examples of Naked Carbs
- White bread
- Fat free milk
- Pasta
- Candy
- Fruit
- Sweetened drinks
Naked Carbs & Weight Gain
Naked carbs, or simple carbohydrates, 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 hunger.
Dressed Carbs vs. Naked Carbs
A “dressed carb” is one that is combined with protein and/or healthy fats.
Eating less naked carbs, and more dressed carbs may support a healthy weight.
How do Dressed Carbs Support a Healthy Weight?
- Reduced cravings: When you eat a balanced meal or snack, your body receives all the nutrients it needs. This can help reduce cravings for unhealthy foods and snacking between meals.
- Boosted metabolism: Eating a combination of macro nutrients can boost your metabolism. When you consume a balanced meal, your body has to work harder to digest and absorb the nutrients. This, in turn, can increase your metabolic rate and burn more calories.
- Stable blood sugars: Balanced meals can help regulate your blood sugar levels. Naked carbs tend to result in blood sugar spikes and crashes which contribute to cravings and overeating. Consuming a balance of carbs, protein, and healthy fats keeps your blood sugar levels stable.
You can learn more about the role of healthy blood sugars in weight loss here – “How to use a CGM for Weight Loss“.
Examples of Dressed Carbs
- Tuna & Crackers
- Apple & Nut Butter
- Almonds & Dark Chocolate
- Fruit & Cheese
- Nut Butter Sandwich
Benefits of Dressed Carbs for Healthy Aging
Less naked carbs and more dressed carbs support both weight loss and healthy aging!
- 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.
- Reduces inflammation: Inflammation is a key factor in many age-related diseases, including heart disease, cancer, and Alzheimer’s disease. Eating a balance of carbohydrates, protein, and healthy fats can help reduce inflammation in the body, which can help prevent these diseases.
Naked Carb Takeaways
A naked carb is a simple carbohydrate eaten alone without protein or fat to help slow digestion.
Regularly eating naked carbs can result in weight gain.
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.
Dressed carbs can help you maintain a healthy weight.
The combination of carbohydrates, protein, and fat provide your body with necessary nutrients, regulate your appetite, and boost your metabolism.
Balanced meals and snacks promote a healthy weight and support healthy aging!
Hungry for more?
Interested in more weight loss content? Visit the Age-Defying Dietitian’s anti-aging weight loss category of the blog.
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Kathryn is a Registered Dietitian and a National Board Certified Health and Wellness Coach. She is also Certified through the Academy of Nutrition and Dietetics in Weight Management.