Complex Carbohydrates Offer Health Benefits Without Causing Weight Gain When Consumed Correctly

Key summary

Experts from Phetwetch Hospital and SMC Clinic clarify that refined carbohydrates are not the sole cause of weight gain; rather, the type and quantity consumed matter. Complex carbs like brown rice, whole grains, sweet potatoes, oats, and beans provide sustained energy, improve digestion through fiber, help maintain muscle mass by preventing protein breakdown, and reduce risks of heart disease and diabetes. While simple carbs like white bread, sugary drinks, and cakes cause rapid blood sugar spikes, complex carbs digest slowly to promote satiety. The recommended daily carbohydrate intake ranges from 225 to 325 grams (1,200–2,000 calories) depending on metabolism and activity levels. Insufficient carb intake can lead to muscle wasting and skin sagging as the body uses protein for energy.