Naked carbs refer to food items that are high in carbohydrates but lack essential nutrients like fiber, healthy fats, and protein. Examples of naked carbs include white bread, white rice, sugary cereals, plain pasta, and processed snacks.
However, consuming large amounts of these carbs throughout the day can cause blood sugar levels to rise.
In an interview with Hindustan Times Lifestyle, Dr. Renuka Dang, a consultant dietitian at Ujala Cygnus Group of Hospitals in India, explained, "Naked carbs are quickly digested, leading to rapid blood sugar spikes and subsequent crashes. This cycle can increase hunger, cause energy dips, and contribute to long-term health issues like insulin resistance and weight gain.”
“While carbohydrates are an important macronutrient for the body, consuming them in their naked form may not provide lasting energy or optimal nutrition," added the Indian dietician.
Tips to turn naked carbs into balanced meals
Dress them up: “Instead of eliminating these carbs, the key is to dress them up with the right nutrients. Adding a source of protein—such as grilled chicken, fish, lentils, eggs, or tofu—slows digestion and helps maintain muscle health.
Add healthy fats, fiber: Including healthy fats like avocado, nuts, seeds, and olive oil further enhances satiety, supports brain function, and adds essential fatty acids to the diet.
Additionally, incorporating fiber-rich vegetables such as spinach, broccoli, carrots, or bell peppers not only boosts digestion but also stabilises blood sugar levels, preventing sharp rises and crashes.
How a bowl of white rice becomes balanced meal
The dietician shared that a bowl of white rice can be turned into a healthy meal. “A plain bowl of white rice can be transformed into a nutritious meal by adding grilled salmon and roasted broccoli, making it rich in protein, fiber, and healthy fats.
A simple baked sweet potato topped with black beans, salsa, and avocado creates a delicious and well-balanced dish with essential nutrients,” said Dr. Renuka Dang.
Don’t avoid naked carbs
“By making these small but effective changes, you can enjoy carbs in a way that sustains energy, improves digestion, and supports overall well-being. Rather than avoiding carbs altogether, focus on pairing them wisely with nutrient-dense foods to create meals that are both satisfying and nourishing,” added the dietician.
Source: Hindustan Times
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