The truth about high carb low fat foods

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Are you looking for high carb low fat foods? Discover the best types of carbs and fats and how they affect your body.

What should I eat? Should I eat carbs or fats? Is it better to eat high-carb or low-fat food?

There are two types of macronutrients: carbohydrates and fats. Carbohydrates include sugars, starches, and fiber. Fats include saturated fats, unsaturated fats, and trans fats. The type of carbohydrate consumed affects insulin levels. Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels. High-carbohydrate foods cause rapid increases in insulin levels, leading to increased blood glucose levels. This causes your body to store excess calories as fat. On the other hand, high-fat foods cause lower insulin levels, resulting in less storage of calories as fat.

It would help if you consumed both types of nutrients. Eat a balanced diet consisting of 50% carbohydrates and 25% protein.

High Carb Low Fat Foods

As we age, our metabolism slows down, and it becomes harder to burn calories efficiently. This means that we need to eat more food than when we were younger to maintain a healthy weight. However, overeating carbohydrates can cause us to gain weight.

This is because carbohydrates are stored as glycogen, used as energy. When we consume too many carbohydrates, we store more glycogen than we need, and this causes us to gain weight. In addition, consuming too many carbohydrates can lead to insulin resistance, associated with diabetes and heart disease.

The solution to these problems is to cut back on carbs and increase the consumption of protein and fats. But what exactly are high carb low fat foods?

What Are High Carb Low Fat Foods?

When we talk about high carb, low fat foods, we mean foods that contain less carbohydrate than other foods. These foods include vegetables, fruits, nuts, seeds, beans, lentils, tofu, meat, eggs, dairy, and whole grains.

These foods provide fiber, vitamins, minerals, antioxidants, and essential fatty acids. They also help keep blood sugar levels stable, boost immunity, and improve brain function.

Studies show that eating more high carb, low fat foods can reduce the risk of heart disease, type 2 diabetes, obesity, cancer, and dementia.

So, if you want to eat healthier, try adding more high carb, low fat food to your diet.

There are many high carb, low fat foods out there, but which ones are healthy?

Food types

Most are plant-based, but you can also eat low-fat dairy in moderation.

Some dairy products can be a healthy, nutrient-rich source of carbohydrates. Dairy is an excellent source of protein, calcium, vitamin D, magnesium, potassium, phosphorus, zinc, riboflavin, niacin, pantothenic acid, thiamine, folate, biotin, and choline.

Many starchy foods have low-carb alternatives or substitutes that you can include in your diet.

Sugar Intake

You must reduce your intake of sugary and starchy foods

If you’re looking at sugar and carb intake, focus on low-carb fruits in your diet (such as summer fruits like berries and peaches). In case you’re following a low-carb diet plan, you may want to reduce your intake of sugary and starchy foods. If you’re going to lose weight, try to reduce your fat intake, but keep eating net carbs.

Avoid refined sugar as it won’t help you lose weight. For this to be an effective weight loss diet, your food must be high in fiber, not refined sugar. For a healthy diet, people should limit or avoid refined carbohydrates that contain little or no nutrition.

Eating a diet low in added sugar, saturated fat, and trans fat is only good for your health. High-fat foods may help increase calorie intake because they contain more calories per bite and make you feel less full. As a result, you will be consuming more calories and therefore more likely to gain weight from high-fat foods than eating similar high-carb foods.

Eat well while avoiding bad fats

Even though you need a small amount of fat to be healthy, you will still consume a lot of fat in your diet, even if you avoid entirely obvious fats like butter or nuts. While the fat is carb-free, it eliminates fat from poultry and skin to reduce the intake of unhealthy saturated fats.

Carbohydrates are essential for healthy living

With a high-fat diet, not only are cells unable to absorb carbohydrates over time, but blood vessels in organs and the brain become less pliable. However, proponents of a high-carbohydrate diet argue that even a low-carbohydrate diet can cause hormonal changes that promote the unhealthy absorption of fat by cells. So a high-carb, low-fat diet may provide a more beneficial way to burn excess fat.

Why carbs make you fat and how to lose weight fast

People who followed a high-carbohydrate diet lost more fat than those who restricted their carbohydrate intake. In Brief, Humans consumed fewer calories per day but had higher insulin and blood sugar levels on a low-fat, plant-based diet compared to a low-carbohydrate animal-based diet. Participants were given either a plant-based, low-fat, high-carb diet or an animal-based, low-carb, high-fat diet for the first two weeks. Ebbeling and Ludwig enrolled 164 overweight adults who lost 10 to 14 percent of their weight on a calorie-restricted diet. 

Carbohydrates make you fat and fats make you fat

To determine whether a high-carb or high-fat diet leads to higher calorie intake, researchers led by Kevin Hall, Ph.D., of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), studied 20 adults (11 women and 9 men) diabetes. He worked for four consecutive weeks in the Metabolic Clinical Research Unit of the NIH Clinical Center.

Low carb diets aren’t ketogenic diets

Low carb diets aren't ketogenic diets

It should be noted that a low-carb diet is not a ketogenic diet—a very low-carb, very high-fat diet in which carbohydrates typically make up less than 10 percent of calories. This means that low-carb diets contain three times as much saturated fat as high-carb diets (21 percent versus 7 percent), well above the current recommended range. Although people on a high-fat, low-carbohydrate diet showed increased fat burning, this was not sufficient to overcome the increased fat intake of a low-carbohydrate diet (Hall et al., 2015).

Carbohydrates aren’t always bad. Low carb diets can help you lose weight and keep it off

So when you eat a low-carb, high-fat, high-protein diet, your insulin levels drop, but the problem is that when you do, the dependence on fatty acids to supply your blood and muscles has a direct negative effect. They are also challenging to maintain, and when carbs are added to the back, it leads to weight gain. Of course, carbohydrates can make you put on extra pounds if you eat too many of them. But not all carbs are bad. In fact, low-calorie carbs can give you energy, satiety, and even health.

Simple carbs are bad news

Simple carbohydrates contain one or two types of sugar; replenish not-so-fat-free carbohydrates such as sodas, fast food, sugary foods, etc. Carbohydrates are short for carbohydrates and are one of the three macronutrients present in our food. The others are proteins and fats. All carbohydrates break down into their simplest building blocks, sugar, in the digestion process. There are two generally recognized types of carbohydrates: simple and complex. 

Carbohydrates are important for weight loss, but choosing the right type is key

Because they have the same amount of healthy carbs, it’s best to choose whole grains over refined ones whenever possible. But because they’re made from flavorful fruits that usually contain a good dose of carbs, they’re not always the best solution for people looking to cut back on carbs. While refined carbohydrates are processed and generally have little or no nutritional value, whole and unprocessed sources of carbohydrates tend to be nutritious and can be very beneficial to health. 

Carbohydrates are important for good health

Healthy food sources of carbohydrates, such as whole grains and vegetables, are also primary dietary sources of fiber, vitamins, and minerals. It would help if you consumed carbohydrates in the form of high-fiber foods such as fruits, vegetables, whole grains, and nuts. Fruits, vegetables, nuts, seeds, and grains are considered healthy carbohydrate foods. Most high-carb, low-fat foods are vegetables, whole grains, grains, and oats. 

Carbohydrates are not bad for you

Consider high-carb, low-fat foods such as oatmeal, whole-grain pasta, and whole-grain/micro processed bread. Some carbohydrate-rich foods are healthy and contain essential nutrients such as protein, healthy fats, fiber, or specific vitamins or minerals. Healthy high-carb foods include healthy snacks like sweet potatoes, brown rice, beans, chestnuts, lentils, bananas, oatmeal, milk, raisins, and brown rice cakes. They are low in fat, high in carbohydrates, and high in fiber and B vitamins.

Eat healthy carbs and lose weight

We recommend focusing on whole food carbohydrates and minimizing processed carbohydrates. Of course, if you fill yourself up with potato chips, crisps, and other fatty carbohydrates, you will gain weight. Although they are easy to digest, they lack the vital nutrients of complex carbohydrates and are often high in added sugar.

High Carb Low Fat Foods

The idea behind high carb, low fat diets is that carbs cause weight gain and fat causes heart disease. However, these diets don’t consider the fact that we need carbohydrates for energy and fats for essential nutrients. In addition, most of the studies used to support the theory that carbohydrates cause obesity was done using animals who had been genetically modified to eat carbs excessively.

What Is A Healthy Diet?

Best weight-loss diets for 2022

A healthy diet provides enough calories and protein to meet your daily needs. The right balance between carbs, proteins, and fats ensures that you stay energized throughout the day.


Carbs provide the body with energy. They come from fruits, vegetables, beans, grains, and dairy. Carbs are broken down into simple sugars (glucose), which are easily absorbed by the body. Simple sugars give us quick bursts of energy, but too much sugar can lead to tooth decay and cavities.


Protein helps build muscles, bones, and skin. Protein is found in meats, fish, eggs, nuts, legumes, and dairy.


Fat is necessary for health. It provides essential fatty acids such as omega 3 and 6. It’s also essential for absorption of vitamins A, D, E, K, and B12.

Healthy Eating Guidelines

Eat five times a day.

Limit yourself to no more than 30 grams of carbs per meal.

Eat two meals and two snacks each day.

Avoid processed foods.

Eating healthy doesn’t mean you have to eat boring food. There are so many delicious high carb, low-fat foods that taste amazing!

Here are some of my favorite high carb low fat foods:

1. Sweet Potato Chips

These chips are made from sweet potatoes, which are loaded with fiber and potassium. They’re baked instead of fried so that they won’t contain any trans fats.

2. Whole Grain Bread

Since ancient times, this bread has been around, and it’s packed full of nutrients. The whole grain flour gives it a nutty flavor, and it’s gluten-free too.

3. Oatmeal Cookies

I love these cookies because they’re packed full of oats, which give them a chewy texture. They’re also very filling, so you don’t feel hungry after eating them.

4. Brown Rice Pasta

This pasta is made from brown rice, which is rich in antioxidants. It tastes just like regular pasta, but it contains fewer calories and carbs.

5. Low Fat Cottage Cheese

This cheese is made from skim milk, which means fewer calories than regular cottage cheese. It’s also lower in sodium and cholesterol, so it’s perfect for those who need to watch their diet.

6. Spaghetti Squash

This vegetable is a fruit, and it’s packed with fiber and vitamins. It looks like spaghetti, but it cooks up in minutes in the microwave.

7. Quinoa Salad

This salad is filled with quinoa, a type of seed packed with protein and iron. It’s also gluten-free, so it’s perfect if you have celiac disease.

8. Kale Chips

These chips are baked instead of deep-fried, so they’re healthier. They’re also low in calories, and they’re packed full of vitamin A.

9. Almond Milk

This drink is made from almonds, a great source of calcium and vitamin E. It’s also lactose-free, so it’s safe for vegans.

10. Applesauce

This snack is made from apples, a great natural source of fiber. They’re also a great source of vitamin C, and they have many other health benefits.

11. Green Beans

These beans are full of fiber and vitamins, and they have a mild earthy flavor.

12. Banana Bread

This bread is made from bananas, which are packed with potassium. They’re also very high in fiber, so they keep you feeling fuller longer.

13. Blueberries

These berries are loaded with antioxidants, and they’re also a good source of fiber. They have a tart flavor, so they go perfectly with desserts.

14. Broccoli

This vegetable is packed with vitamins and minerals, and it’s also very low in calories. It’s a member of the cruciferous family, including cabbage, cauliflower, kale, and brussels sprouts.


Cited Sources