The Benefits of High-Carb, Low-Protein, Low-Fat Foods
Complex carbohydrates are also often foods that are low in fat and protein.
Foods that are rich in carbohydrates often get a bad reputation for causing weight gain or being linked to different types of health issues. But nutritious, high-carbohydrate foods exist — usually in the form of low-protein, low-fat foods from complex carbohydrate sources.
Complex carbohydrates include foods like whole grains (oats, rice, barley, fonio, quinoa, etc.) and starchy, fibrous vegetables, such as potatoes, corn, cassavas, and plantains (green bananas). Studies have found that eating these types of carbohydrates — which are also often low in protein and fat — may help improve things like digestive health.
But there are some potential downsides to reducing other essential macros like protein and fat in your diet. Learn more about high-carb, low-fat, and low-protein meal plans here.
For most people, a balanced diet will consist of about 40 to 50 percent carbohydrates, 30 percent protein, and 20 to 30 percent fat. But if you plan a high-carb, low-protein diet, these ranges may vary. For example, you might get 50 to 60 percent of your daily calories from carbs and 20 percent from protein and fat.
Historically, some diets rich in carbohydrates and lower in protein have been associated with populations that live longer. One such diet is found on the island of Okinawa, Japan, also known as the Okinawa diet. People who follow this eating pattern — more complex carbs like sweet potatoes, legumes, and vegetables, and less protein — often have fewer age-related diseases like heart disease, diabetes, and stroke.
Most modern studies focus on diets that are lower in carbs and higher in fat and protein. However, high-carb diets are still clinically relevant. According to MedlinePlus, high-carb diets may help slow the progression and severity of liver disease. Complex carbs like whole grains may also help improve the overall health of people with type 2 diabetes.
Of course, the type of carbohydrates you consume matters: Complex carbs without fat, like whole grains and starchy vegetables, will have a more positive effect on your health than ultraprocessed refined sweets or baked goods.
Most people who follow a Western diet eat around 2,000 calories a day (though this may vary depending on your level of physical activity and overall health status). That means the average person gets about half of their calories from carbohydrates per day — about 250 grams, according to the Mayo Clinic.
With the Okinawa diet, however, 85 percent of daily calories come from carbohydrates, according to the University of Sydney. This is equivalent to about 425 grams of carbohydrates per day, assuming you’re eating around 2,000 calories.
No matter the eating style, choosing between the various types of carbohydrates can be confusing. To start, the macro can be broken down into one of two types: simple or complex. MedlinePlus says that simple carbs can be found in fruit, milk, and refined sugary foods like soda and candy. Complex carbs, on the other hand, are found in peas, beans, whole grains like oats and barley, and fibrous vegetables.
In general, consuming more complex carbs and fewer simple carbs is better for your metabolic health. Here is a breakdown of the most common high-carb foods:
To find foods that are high in carbs and low in protein and fat, you can use online resources like the U.S. Department of Agriculture’s FoodData Central database. But as a general rule of thumb, look for unrefined, minimally processed foods with little to no added sugars, fats, and salts.
Carbohydrates are often villainized in diet culture and associated with health issues such as cardiovascular disease and diabetes. But this is typically related to the consumption of overly processed, refined carbohydrates that are high in saturated fat and added sugar, not whole grains or vegetables.
Not surprisingly, a diet rich in refined, simple carbs won’t benefit your long-term health. But a diet rich in complex carbohydrates — like fruit, vegetables, legumes, and whole grains — and lower in protein and saturated fats can positively affect your heart and reduce your risk of high cholesterol and heart disease.
Sugary carbohydrates may also alter your gut microbiome (the ecosystem of bacteria that live in your gut and support digestion). While complex carbs are likely to help improve and balance gut microbiota, simple, sugary carbs may disrupt your intestinal barrier and lead to gut issues like diarrhea or bloating.
Keep in mind that if you’re consuming a diet based around low-fat, high-carb, low-protein foods, your food choices don’t have to be the same as those typical of the Okinawa diet. Just be sure to supplement your high-carbohydrate diet with specific nutrients, such as vitamin B12, because certain vitamins are primarily found in animal products.
It’s also important to still get some protein each day: Studies have found that too little protein can contribute to muscle loss and weakness.
Eating foods that are high in carbs and low in protein often means that you need to get creative with your diet. Adding more plant-based foods is one way to do so. Most are low in fat and protein and offer plenty of essential vitamins and minerals.
According to MedlinePlus, fruits that are high in complex carbs include:
And some vegetables and legumes that are high in complex carbs include:
Complex carbohydrates can also come from grains and grain products like:
You can also get complex carbs from chickpeas and soybeans, but keep in mind that both have higher protein content compared with other plant-based products. Ultimately, some plant-based protein is a great way to enrich your diet with essential muscle- and bone-supporting nutrients.
If you’re unsure about how to balance your carb versus protein and fat intake, talk to your doctor or consult a registered dietitian for personalized guidance.
Incorporating a variety of complex carbohydrates into your diet won’t likely be difficult, but excluding fats from the equation might.
While your body does need some level of healthy fats — to keep your brain healthy, reduce inflammation, and promote HDL (“good”) cholesterol — unhealthy or saturated fats are associated with health risks such as heart disease and stroke.
Changing up how you prepare meals is a simple way to reduce added fats. Boiling, steaming, and slow-cooking foods, as opposed to frying, can help reduce fat content during the cooking process. For example, instead of frying potatoes, roast them; instead of pan-frying your dumplings, steam them.
Methods like boiling, steaming, and baking are also good for your health because they prevent the development of advanced glycation end products. These dietary end products can increase inflammation, insulin resistance, and the development of chronic diseases.
Fortunately, advanced glycation end products are typically found in higher-fat foods, meaning you’ll likely avoid these naturally by eating high-carbohydrate, low-protein, low-fat foods.
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