The Truth About Carbs and Weight Loss

When weight loss comes up, many people immediately think of “low carb” or “zero carb” diets like keto. In this episode of The Orange Club Podcast, Dietician Nidhi Nigam explains why carbohydrates are often misunderstood and why they remain an essential part of healthy eating.

Watch the clip here: Carbs & Weight Loss

The Truth About “Bad Carbs”

Not all carbs are created equal. Packaged snacks like biscuits, cookies, or instant foods fall into the category of “bad carbs.” They are loaded with refined sugars, empty calories, and little nutrition. Eating them regularly can quickly lead to weight gain, leaving you hungry again soon after. Many youngsters in hostels or PGs depend on these quick fixes and then wonder why their weight keeps creeping up.

Why Rice and Potatoes Aren’t the Villains

Rice, roti, boiled potatoes, or phulkas are often unfairly labeled as fattening. In reality, these are nutrient-rich “good carbs” that provide steady energy, help balance your meals, and keep you fuller for longer. Nidhi Nigam explains that a simple portion of rice or a couple of phulkas can actually stop cravings for processed food, helping you avoid unhealthy snacking.

Cutting Carbs Isn’t the Answer

Carbs are one of the body’s main fuel sources. Eliminating them entirely can leave you weak, drained, and prone to binge eating later. The real secret to healthy weight management lies in balance, choosing whole, natural carb sources over refined ones and pairing them with protein, vegetables, and hydration.

The Real Takeaway on Carbs

Instead of fearing carbs, focus on making smarter choices. Skip the packet of biscuits and reach for wholesome staples in the right portion. By reframing how you view carbs, you’ll find they can actually support weight goals rather than sabotage them.

For the full discussion on carbs and weight loss, watch this episode of The Orange Club Podcast - All about nutrition