Are you struggling with sugar cravings or feeling “addicted” to carbs? You’re not alone. Many people in Eden Prairie, MN experience the same challenges—and the good news is that you don’t have to cut out all carbohydrates to lose weight.
In fact, the right carbohydrates are essential for energy, brain function, digestion, and overall health. The key is knowing which ones support weight loss—and which ones work against it.
Our Eden Prairie chiropractic team provides comprehensive Weight Loss Services to help you understand your nutrition, improve your metabolism, and create long-term, sustainable change.
Every food you eat contains nutrients, including macronutrients: carbohydrates, protein, and fats. Carbohydrates are often misunderstood, but they play a crucial role in how your body functions.
The problem isn’t carbs—it’s the wrong carbs.
Most whole-food carbohydrates are healthy and beneficial. The issue comes from highly processed foods where manufacturers overload products with fillers like refined starches, syrups, and added sugars.
Carbohydrates occur naturally in foods such as:
These whole-food sources provide vitamins, minerals, and fiber that support weight loss.
1. Sugars
Naturally occurring sugars—found in fruit, dairy, and vegetables—are paired with essential nutrients like fiber, vitamins, and minerals. Added sugars, found in soda, cookies, pastries, cereal, and packaged snacks, provide empty calories and contribute to weight gain, inflammation, and blood sugar spikes. Your brain relies on glucose (a natural sugar), but it doesn’t need added sugar.
2. Starches
Starches are long chains of natural sugars and are found in foods such as:
These provide long-lasting energy and can be part of a healthy, balanced diet—especially when paired with protein and fiber.
3. Fiber
Fiber is a carbohydrate your body cannot digest—and that’s exactly why it’s beneficial for weight loss. It helps regulate blood sugar, supports digestion, keeps you fuller longer, and promotes fat loss. Sources of natural fiber include:
High-fiber diets are strongly linked to easier and more sustainable weight loss.
Food labels often use unregulated marketing terms like “low carb” or “net carbs,” but the FDA does not define these terms—so their meaning can vary widely.
Glycemic Index (GI)
The glycemic index measures how quickly a carbohydrate raises your blood sugar.
Low-GI foods cause a slow, steady rise in energy, while high-GI foods cause spikes and crashes.
Low-GI foods ideal for weight loss include:
While foods like potatoes and corn rank higher on the GI scale, they still have health benefits and don’t always need to be avoided—they just need to be eaten strategically.
Carbohydrates are an essential part of a balanced diet. The goal isn’t to eliminate carbs—it’s to choose the right ones in the right amounts.
Here’s how:
1. Choose Fiber-Rich Foods
Fiber helps regulate weight, stabilize blood sugar, and increase satiety.
Best choices:
Whole fruits, vegetables, beans, lentils, peppers, green beans, berries, and leafy greens.
Avoid canned fruits and vegetables packed with added sugar or preservatives.
2. Prioritize Whole Grains Over Refined Grains
Whole grains contain:
Refined grains (white bread, white pasta, pastries) are stripped of fiber and nutrients and cause faster weight gain.
3. Choose Low-Fat Dairy
Low-fat dairy provides:
Because full-fat dairy contains more saturated fat, choosing low-fat options supports weight loss and heart health.
4. Eat More Beans & Legumes
Legumes are one of the most powerful foods for healthy weight loss because they are:
Eating more legumes and less processed meat improves heart health and digestion—and supports fat loss.
5. Avoid Added Sugar—Completely When Possible
Added sugars contribute to:
They also spike cravings, making weight loss significantly harder.
Not all food is good food. By reducing added sugars, refined grains, and processed foods—and increasing fiber-rich carbohydrates—you can dramatically improve your health, weight, energy, and mood.
If you’re ready to take control of your health, improve your nutrition, and understand how carbohydrates affect your body, our chiropractic weight loss team is here to guide you every step of the way.
Contact our Eden Prairie chiropractic office today to begin your personalized Weight Loss Program.
