When it comes to weight loss and improving health, carbohydrates play a big part — but so do protein and fats. All three macronutrients have a role in my clients’ daily diet, and the key is choosing the right types and amounts of carbs for steady energy and satiety.
Two types of carbohydrates: refined and unrefined
I think of carbs in two broad groups: refined (easy to digest) and unrefined or complex (slower to digest). The difference matters because it affects how quickly your blood sugar rises after eating — and that influences hunger, energy and fat storage.
Refined carbs — the ones I tell clients to limit
Refined carbs are absorbed quickly and can spike blood sugar. That spike triggers insulin, which promotes fat storage and can make you hungry again soon after eating. Examples include:
- Bread, white rice and pasta
- Potatoes (especially mashed or chips)
- Honey, maple syrup and fruit juices
- Highly processed foods, sugary drinks and fast food
These foods aren’t always “off limits” — but if losing weight is your goal, I usually suggest cutting back on refined carbs and keeping portions small when you do eat them.
Unrefined (complex) carbs — what I recommend most
Complex carbs take longer to digest, so they raise blood sugar more slowly. That helps you feel fuller for longer and reduces cravings. My go-to choices are:
- Vegetables grown above and below ground (e.g. leafy greens, carrots, sweet potato)
- Legumes like lentils and chickpeas
- Nuts and seeds
- Whole grains and high-fibre options
- Berries (strawberries, raspberries, blueberries) — I suggest keeping to one small serving a day if you’re focused on weight loss
Remember: it’s not just what you eat, it’s how much. Portion control matters even with the ‘good’ carbs.
Using GI and GL to guide food choices
Michael Mosley’s The 8-Week Blood Sugar Diet highlights the Glycaemic Index (GI) and Glycaemic Load (GL) as useful tools. Sydney researchers often suggest being cautious with carbs that have a GI over 55 or a GL over 20. The University of Sydney has a long history of GI research and is a good place to check specific foods.
Practical tips I use with clients
- Prioritise whole, high-fibre foods to keep blood sugar steady.
- When you do eat refined carbs, keep the portion small and pair them with protein or healthy fats — that slows absorption and reduces the sugar spike.
- Limit sugary drinks and processed snacks — these are the biggest culprits for rapid blood sugar rises.
- Pay attention to portions — even healthy carbs add up.
If you’re taking medication or have a medical condition (for example diabetes), check with your doctor before changing your diet. That’s important — I always recommend medical advice for anyone with health conditions or on medication.
My bottom line
I focus on keeping you fuller for longer and avoiding blood sugar spikes that trigger fat-storing hormones. I’m not saying never eat pasta, rice or potatoes — I simply encourage smarter portions and better food pairings. If you want to lose weight, reducing refined carbs and choosing more complex, fibre-rich options will usually help.
If you’d like, I can help you work out simple swaps and portion sizes that fit into real life — small changes add up.
