Rachel Clarkson The DNA Dietitian

Rachel Clarkson The DNA Dietitian Rachel Clarkson is a board-certified Specialist Dietitian and Nutritionist specialising in Personali

Are all carbs created equal?? Definitely not! There are lots of smarter carb choices you can make when thinking about ma...
27/02/2024

Are all carbs created equal??

Definitely not!

There are lots of smarter carb choices you can make when thinking about making healthier dietary choices. Really, the main thing to consider when choosing smarter carb options, is the fibre content.

Fibre is an indigestible form of carbohydrate that has lots of amazing health benefits for the body🤍. Specifically for weight loss, fibre helps us feel fuller for longer. Fibre also increases our thermogenesis, which is the energy⚡️ our body burns from digesting food, which helps boost weight loss. High fibre carbs also regulate our blood sugar levels, keeping them stable throughout the day and avoiding peaks and crashes, which is also essential for great weight loss results.

A high fibre diet can also be a great advantage for individuals that possess the GT or TT variant of the TCF7L2 gene 🧬 . These individuals are at higher risk of developing type 2 diabetes, if they do not consume enough fibre from whole grains. However, when these individuals do consume a high fibre diet, it can dramatically reduce risk.

Aiming for 30g of fibre everyday is a great daily goal to have! ✅

So, what are the smartest, high fibre carb choices to make?

Beans: aside from being a great source of plant-based protein, beans are also a great source of fibre. Instead of adding a grain to your salads, try switching it out for beans as they will be higher in both protein and fibre!

Brown Rice: white rice contains high amounts of net carbs, but almost no fibre to slow down the release of the glucose/sugar, about 0.5g per cup. On the other hand, brown rice contains about 3.5g of fibre per cup so is a great swap for an extra boost of fibre.

Oats: a great high fibre breakfast option. The fibre in oats has been shown to reduce cholesterol levels in the body as well as optimising gut health.

Raspberries: are one of the highest fibre and lowest carb fruit containing about 8g of fibre per cup!

Lentil pasta: is a great swap to white or even brown pasta. The lentils used in making the pasta makes it higher in protein and fibre, which is a more nutritious option and also ups the satisfaction factor!

Have you ever heard that you need to cut out carbs to lose weight? 🤔Here’s the thing: completely cutting out any food gr...
26/02/2024

Have you ever heard that you need to cut out carbs to lose weight? 🤔

Here’s the thing: completely cutting out any food group is not going to be ideal for weight loss because it’s really not going to be sustainable for the long term. It’s also not the best idea for overall health, as our body needs and uses all the nutrients found in different food groups.

However, the science of weight loss or more specifically fat loss is very closely linked to our intake of carbs. We need enough carbs to keep us sustained throughout the day but also not too much to allow our body to enter “fat burning mode”

When thinking about how much carbs your body really needs, this requires us to take a closer look at your DNA, and specifically the TCF7L2 gene 🧬 .

Individuals who carry the CC or TC variant of this gene are likely to respond better to a low carb diet rather than a low fat diet. On the other hand TT individuals have great weight loss results from a low fat diet and a moderate carbohydrate intake...

Notice I mentioned a LOW carb diet and not a NO carb diet…

So, what’s the difference?

Well, a NO carb diet will be eliminating all carbs from our diet, which in a practical sense, is extremely tough, as we find carbs in almost all foods…We find carbs in traditional carbs like bread 🍞 , rice 🍚 and pasta but also in vegetables 🌽 , fruits 🍌 , nuts 🥜 , seeds, and dairy.

On the other hand, a low carb diet will be ideally high in fibre. The higher the fibre the lower amount of digestible carbohydrates that can be stored as fat by the body if eaten in excess. On the other hand fibre is a non-digestible carbohydrate that I spoke about in yesterday’s post. This a a fantastic form of carbohydrate that slows down the release of glucose (sugar) from traditional carbs. It also increases our metabolism and keeps us fuller for longer.

Interested in finding out which variant you possess to understand how your body will most efficiently lose weight? 👉🏽DM me with ‘DNA’ to learn more!

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