• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Plant-Based Cooking
  • Start Here
    • Introduction
    • What is a Plant-Based Diet?
    • Freebies
    • 12 Tips for Starting
    • Got Questions?
    • Meal Planning Myths
    • Nutrition Needs
    • Plant-Based Myths
    • Stock Your Pantry
    • Tools, Tips and Freebies
    • Uncommon Ingredients
    • What to Expect
    • Why Eat Plants?
  • Recipes
    • 12 Most Popular
    • Appetizers
    • Beverages
    • Breakfast
    • Desserts
    • Gluten-Free
    • Holiday Recipes
    • Main Dishes
    • Plantricious
    • Recipe Roundups
    • Salads & Dressings
    • Sandwiches
    • Sauces & Condiments
    • Side Dishes
    • Snacks
    • Soups & Stews
  • Articles
    • All Articles
    • Cooking Tips
    • Food Facts
    • Getting Started
    • Interviews
    • Meal Planning
    • Nutrition
    • Reader Questions
    • Staying Motivated
    • Success Stories
  • Resources
    • Complete List
    • Freebies
    • Freebie Login
  • Shop
    • Books
    • Cookbooks/Recipes
    • Kitchen Essentials
    • Meal Delivery
    • Pantry Essentials
  • About
    • About PB Cooking
    • About Diane
    • Coffee Klatch
    • Diane’s Health Journey
    • Subscribe
    • Contact
  • Cookbook
Home » Reader Question: Will All These Carbs Make Me Gain Weight?

Reader Question: Will All These Carbs Make Me Gain Weight?

March 29, 2022 By Diane Smith 3 Comments

Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
Pin
Share
Yum
Tweet

This post is part of my ongoing Reader Questions Series.

Reader Question:

I just found you on Pinterest and love the recipes. My husband and I are interested in transitioning to a plant-based diet but my main concern is the number of grains and starchy vegetables. I tend to do better with a low-carb diet and found when I ate oatmeal every day I would gain weight. I’m afraid that I wouldn’t have the weight loss experience that I hear other plant-based eaters experience. Can you shed some light on this for me please? Greatly appreciate your help.

Healthy Carbs

Plant-Based Cooking Answers:

I’m excited you’re interested in trying a plant-based diet and I understand your concerns, however, eating whole grains has been associated with living longer. One meta-analysis published in BMJ looking at 45 studies concluded whole grains can help you live longer by reducing the risk of heart disease, cancer, diabetes, respiratory disease, and infectious diseases. 

Of course, carbs include more than whole grains. Good carbohydrates also include fruits, vegetables, and legumes. 

If you make sure to eat plenty of whole grains, non-starchy vegetables, plant protein, and good fats like avocado, nuts, and seeds it will keep you from gaining weight. Let’s dive in for more detail and answer the question, will carbs make you fat?

Eat Whole Intact Grains

You’ll especially want to include whole intact grains. They take the longest to digest and help you feel fuller. Whole intact grains contain the germ and bran and have not been processed. Refined grains are missing these and have very little nutrition nor the ability to boost your gut bacteria.

In addition, intact grains will help to stabilize your blood sugar and you’re less likely to have spikes and then drops which tend to make us hungry. 

As for bread, look for stone-ground bread and a fiber ratio of 5 to 1, according to Dr. Michael Greger from nutritionfacts.org. Be sure to check out his video which gives more details about this fiber to ratio rule. 

And remember, you don’t need as many whole grains as you might think… just three servings a day.

Will Carbs on a Plant-Based Diet Make Me Fat?

Include Non-Starchy Vegetables

Also, include lots of non-starchy vegetables such as broccoli, cauliflower, spinach, tomatoes, radishes, celery, onions, garlic, cucumbers, carrots, and beets. Starchy vegetables like potatoes, corn, peas, and squashes contain more carbohydrates and calories.

There’s plenty of ways to eat non-starchy vegetables, but one easy way is to make a big raw salad every day topped with a few nuts or a dressing made with nuts such as my Ranch Dressing. 

This will also help you feel fuller longer. 

Eat Whole Forms of Fat

Eating whole forms of fats also naturally makes us feel fuller longer much like intact grains do. You’ll want to refrain from using oils, however, as they have very little nutrition and 120 calories per tablespoon. Instead include fat from nuts, seeds, and avocado.

Add Some Protein

You can add some protein to your salad in the form of beans/legumes, tofu, or tempeh, or try making something with vital wheat protein which is the protein portion of wheat. It’s called seitan when it’s made into a meat substitute.

If you’re just starting you could use store-bought sausages or other seitan offerings but, as you may know, they will be less healthy because most have added oils. One brand that doesn’t is the No Evil Foods brand.  

There are higher protein choices for breakfast like tofu scramble or even bean tacos. 🙂

Here’s a few recipes to get you going:

  • Breakfast Burrito with Tofu Scramble
  • Huevos Rancheros with Tofu Scramble
  • Tofu Benedict

What About Oatmeal

I know what you mean about oatmeal. Since there’s only 158 calories in a cup of cooked oatmeal, I often feel hungry not long after eating so I try to stick with steel-cut oats with plenty of berries, a few nuts, and seeds, and even plant yogurt.

Or you could even try whole intact oat groats. 

Here’s Shiloh Farms organic brand from Amazon you might like. There’s also a very filling BROL hot breakfast cereal recipe that Dr. Greger loves. It includes three whole intact grains– barley, rice, oats, plus lentils…BROL.

Fruit

Let’s not forget about fruits. While some fruit is higher on the glycemic index, whole fruit, not fruit juices, is a powerhouse of nutrition and surprisingly won’t spike your blood sugar. unless perhaps if you’re already diabetic.

That’s a longer discussion but, if you’re interested, you’ll glean a lot from this article, Fruit for Diabetes, Is it Actually OK to Eat? 

Other Questions Regarding Hunger and Weight Gain

  • Reader Question: Always Hungry on a Plant-Based Diet this covers most of what I’ve mentioned in the email with a couple more links. 
  • Reader Questions: Help! I’ve Been Gaining Weight on a Plant-Based Diet

I definitely think it’s worth it to give eating a whole-food, plant-based diet a chance! I hope this helps and best of luck with your transition.

Do You Have a Question?

These questions are a part of my ongoing series from my readers about eating a plant-based diet. Please email me at diane@plantbasedcooking.com if you have a question that you’d like answered. I answer every question personally. If you feel stuck or are struggling with something or feel overwhelmed, I’d love to help you!

 


Want more from Plant-Based Cooking?
Connect with me on Facebook, Pinterest, or Instagram.

Pin
Share
Yum
Tweet

Filed Under: All Articles, Articles, Reader Questions

Previous Post: « Review: The Nutr Machine and How to Make Plant Milk
Next Post: 12 Common Mistakes Plant-Based Beginners Make and How to Fix Them »

Reader Interactions

Comments

  1. Susan Wright

    April 1, 2022 at 2:14 pm

    this is crazy email but its kind of cute Thank you

    Reply
  2. joan hadash

    April 1, 2022 at 7:47 pm

    I LOVE PLANT BASED FOODS AND I’M TRYING because I had a cough for a long time. And the doctor I went to said yes to plant based foods. I take medicine for my thyroid and are there any tips you can give me so I can lose weight? Also can you eat occasionally some potatoes, corn and squash? I am trying to lose weight so I will feel good about myself so if there’s any suggestions please let me know.

    Reply
    • Diane Smith

      April 2, 2022 at 4:09 pm

      Hi Joan, Yes you can definitely eat potatoes, corn, and squash, but the non-starchy vegetables have fewer calories and carbs. Make sure to include protein-rich foods like lentils, beans, tofu, tempeh, and not too many high-fat foods like avocados, nuts, and seeds. Some are fine, of course. Eat intact grains and not refine grains (no white rice or white bread, for example). Eat a big filling green salad every day with lots of additional veg like carrot, celery, bell pepper, or red onion with the addition of some beans or steamed yams on top and a tasty dressing. And, check out my article here that has other tips like keeping a food diary and weighing yourself daily. And, finally up your exercise daily without overdoing it so that you become overly hungry. I hope that helps and good luck.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Get Social

            Plant Based Cooking on YouTube
Top 50 Vegan Blogs Of 2021

Meet Diane

Meet Diane

I help you discover the steps, tools and actions you need to eat a plant-based diet for disease reversal, weight loss and renewed vitality with recipes, health tips and inspiration to make the journey easier.

Join me on Facebook

Plant-Based Cooking on Facebook Like Sign Up Plant-Based CoOoking on Facebook

Food over Medicine

Graduate Badge

Sign up intro

Join my list and get your free checklist, “8 Plant-Based Meal Planning Mistakes and How to Avoid Them” plus a helpful bonus meal planning worksheet.

Leadpages signup button

 

Popular Posts

Sandhill Cranes

Obesity, It’s Not Your Fault

Boulder Trail

13 Ways to Stick with Your Health & Fitness Goals

Whole Foods vs Meat

Is Red and Processed Meat Really OK? Debunking the Latest Hype

Footer

Instagram

Pinterest

            Plant Based Cooking on YouTube

Disclosure and Privacy Policy

Recent Articles

20 Vegan Plant-Based Casserole Recipes

Plant-Based Vegan Casserole Recipes

Chickpea Bowl

12 Common Mistakes Plant-Based Beginners Make and How to Fix Them

Healthy Carbs

Reader Question: Will All These Carbs Make Me Gain Weight?

Contact: diane@plantbasedcooking.com

Copyright © 2021 Plant Based Cooking