Carbohydrates that are devoid of essential nutrients, such as fiber, healthy fats, and protein, are referred to as naked carbs. Consuming these types of carbohydrates in significant quantities can result in elevated blood sugar levels, which are often followed by rapid declines. Common examples of naked carbs include white bread, white rice, sugary cereals, plain pasta, and various processed snacks. 

In a discussion with Dr. Renuka Dang, a consultant dietitian at Ujala Cygnus Group of Hospitals, she stated, “Naked carbs are rapidly digested, leading to quick increases in blood sugar followed by subsequent drops. This pattern can result in heightened hunger, energy dips, and may contribute to long-term health concerns such as insulin resistance and weight gain. While carbohydrates are an essential macronutrient that provides energy, consuming them in their naked form may not yield lasting energy or optimal nutrition.”

Strategies to transform naked carbs into more balanced meals include:

Enhancing their nutritional profile: “Rather than cutting out these carbohydrates, the focus should be on enhancing them with appropriate nutrients. Incorporating a protein source—such as grilled chicken, fish, lentils, eggs, or tofu—can slow down digestion and support muscle health.

Incorporate healthy fats and fiber: Adding healthy fats like avocado, nuts, seeds, and olive oil can improve satiety, support cognitive function, and provide necessary fatty acids. Furthermore, including fiber-rich vegetables such as spinach, broccoli, carrots, or bell peppers not only aids digestion but also helps stabilize blood sugar levels, preventing sharp fluctuations.

Turning a bowl of white rice into a balanced meal:

The dietician indicated that a bowl of white rice can be elevated to a nutritious meal. “A simple bowl of white rice can be enhanced by incorporating grilled salmon and roasted broccoli, which together provide a wealth of protein, fiber, and healthy fats. Additionally, a baked sweet potato topped with black beans, salsa, and avocado results in a flavorful and balanced dish rich in essential nutrients,” stated Dr. Renuka Dang.

Embrace carbohydrates

“By implementing these minor yet impactful adjustments, you can enjoy carbohydrates in a manner that promotes sustained energy, enhances digestion, and contributes to overall health. Instead of completely eliminating carbs, it is advisable to pair them thoughtfully with nutrient-rich foods to create meals that are both fulfilling and healthful,” the dietician further explained.

Read Also: 'Building Healthy, Sustainable Habits': Diet Coach Shares 10 Hacks to Drop Body Fat in 3 Months

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