Sugar and starch spike blood sugar and insulin levels (even if they are foods “low” on the Glycemic Index), making you more likely to gain and store fat, especially around your midsection. A low-fat diet exacerbates sugar and starch’s negative effects. Sugar and starch are digested quickly (yes, even “complex carbs”) making you feel hungry again soon after eating them. They also trigger a response in the reward center of your brain that makes you want to eat more, even if you’re not physically hungry anymore. Make sure those recommended daily 5, ideally 7-9, servings of fruits and veggies come mostly from low-starch veggies. Always eat any sugary or starchy foods with plenty of fat to help stabilize blood sugar and insulin as best as possible, and to prevent overeating.
Focus on eating lots of low-starch colorful veggies for your carbohydrate intake. For fruit, a handful of berries is ideal. You don’t even have to miss out on delicious treats like pancakes (coconut flour is a versatile and tasty low-starch flour-alternative with great texture). When you do eat some sugar or starch, stick with smaller portions, and serve with fat to help stabilize blood sugar and insulin.