Carbs are not the enemy, even though people have painted them out to be. Whole, complex carbs like fruits, vegetables, legumes, and whole grains are excellent sources of fiber and many different vitamins and nutrients. Eating these types of carbs along with a healthy diet can help you manage your blood sugar, improve your gut microbiome, slow the aging process, and achieve your weight loss goals.

Not all carbs are the same, though. While complex carbs can provide plenty of health benefits, refined carbs are heavily processed and the foods they’re found in may contain added sugars. Larger amounts of these can contribute to certain health issues and have even been known to contribute to weight gain if consumed on a regular basis.

To learn more, we talked with a few dietitians about the worst types of carbs for weight loss. Read on, then check out 6 Best High-Protein Foods for Weight Loss.

Although they’re a breakfast staple for many, bagels are one of the worst carbs for weight loss. “White bagels are around the equivalent of eating 4-5 slices of bread and most people do not realize that,” says Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim and member of our medical expert advisory board.

Bagels are hardly ever enjoyed plain, so adding certain toppings typical to a breakfast bagel can add in extra calories, too.

“These are often used as a breakfast meal with various toppings like cream cheese, peanut butter, and other high-calorie foods,” says Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements.

Many brands are making breakfast cereals that are healthier than the typical choices, but it’s important to watch out for the extra sugary, heavily-processed breakfast cereals.

“People often associate cereal with health food, but sugary cereals often have as much or more added sugar than a cookie, and it’s easy to pour too much cereal into your breakfast bowl,” says Dr. Young.

Not only are they usually sugary and void of helpful nutrients, but eating certain cereals first thing in the morning may have some consequences. “The morning is the worst time to eat these because it leads to a quick spike in blood sugar,” says Morgyn Clair, MS, RDN, author at Fit Healthy Momma.

RELATED: The 4 Worst Breakfast Habits for Blood Sugar

When it comes to carbs that are the worst for weight loss, soda takes the cake.

“Soda and sugary drinks are some of the worst carb choices in my opinion because it provides virtually no other nutrients besides a high dose of sugar,” says Clair. “Further, there is no fiber no help slow the body’s absorption of the sugar, meaning it leads to a quick spike in blood sugar.”

One study published in the International Journal of Behavioral Nutrition and Physical Activity found that drinking soda led to increased weight gain regardless of the person’s physical fitness and activity levels.

RELATED: American Foods That Are Banned Abroad

A white bread like Wonder Bread might bring a lot of us back to our childhoods, but white bread is heavily processed, stripped of almost all of its nutrients, and can potentially contribute to weight gain if consumed on a regular basis.6254a4d1642c605c54bf1cab17d50f1e

According to a study from the British Journal of Nutrition, reducing your intake of white bread (not wheat bread) and sticking to a Mediterranean-type eating plan was associated with less weight gain and less abdominal fat.

When it comes to pasta, the culprit behind why this carb causes weight gain is more about portion than it is about the pasta inherently. “Pasta may cause weight gain when eaten in America but not in Europe because we tend to eat a big portion,” says Dr. Young. That being said, refined pasta is still one of the worst carbs for weight loss because it’s lacking digestion-slowing nutrients like fiber. “There is no fiber in refined pasta so we don’t feel full and will most likely keep eating,” says Dr. Young.

Thankfully, there are plenty of whole-grain pasta options or kinds of pasta made with alternative ingredients like chickpeas or lentils that provide more fiber and fewer refined carbs.

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Travelling is fun. It doesn’t matter if you’re heading out with the family or embarking on a trip as a solo traveller, visiting new places can be a life-changing experience.

However, this is definitely one of those times in life where you get as much out of the experience as you put into it. With that in mind, here are a handful of tips to ensure that you get the absolute most out of your travelling adventures.

1. Seek Out Local Hotspots

One of the best ways to be sure that you have a life-changing experience is by seeking out local hotspots. Unless you’re travelling to a completely different culture, chances are many aspects of life will be similar. Even if you do go international with your trip, it’s easy to fall into your comfortable lifestyle patterns as you go along. Resist this urge by looking for unique, local hotspots to break things up.

For instance, if you’re in Tucson, Arizona, visit the El Charro. This is the legendary birthplace of the chimichanga and the oldest Mexican restaurant in the U.S. continually operated by the same family. If you’re in Upstate, NY, try to pay a visit to Niagara Falls or plan your trip for when the leaves change colour. By focusing on these unique aspects, you can take the road less travelled. You can also make memories by immersing yourself in the local history and culture of the region.

2. Sample The Local Cuisine

It’s important to eat clean no matter where you are. That said, you can also take the time to sample the local food whenever you’re in a new place.

It doesn’t matter if you’re a single town away from home or on the other side of the world, there is always a local food option that can entice you. New takes and twists on popular dishes in your own culture are always fun to experience.

If you’re a bit further away from home, the cuisine option becomes even more exciting. Both single ingredients and complete entrees are often completely new to the senses. If you’re travelling abroad, from London to Guam and everywhere in between, take the time beforehand to look up the top restaurants in the area before you get there.

3. Do A Digital Detox

Specific activities aside, another way that you can get the most out of a trip is by removing yourself from the constant distraction of your electronic devices. Consider committing to a digital detox the next time you know you’ll be out of town.

Now, if you’re going to be travelling — especially solo — this doesn’t mean you should leave your phone behind. On the contrary, make sure to keep it with you, bring a charger that works with the local outlets, and check beforehand to ensure that you’ll have coverage from your provider wherever you’re travelling.

Safety measures aside, just because your phone is with you doesn’t mean you have to use it. The same goes for a tablet, laptop, hotel television, and so on. Do your best to turn off notifications and resist the urge to “check in” too often. Instead, focus on the experience right in front of you.

4. Stay On A Sleep Schedule

Travelling is full of stress and relaxation, pains and pleasures. One minute you’re scrambling to catch a flight, the next you’re floating in a pool or taking a hike. It’s easy to lose track of your sleep as you go through all of the ups and downs of an adventure.

That’s why sleep is an important part of any trip. Now, you obviously don’t want to spend all of your time catching up on your shut-eye. If you’re travelling you want to take in the entire experience.

The thing is if you’re travelling for an extended amount of time you don’t want to let yourself get overtired either. That can lead to feeling exhausted and even sick — both of which can completely derail your trip.

Instead, strive to get right around 7 hours of sleep every night. That’s the minimal amount of sleep recommended by most doctors, and it’s just enough to keep you fresh and on your feet throughout your adventure.

Truly Experiencing Your Travels

Travelling can consist of two different activities. On the one hand, it can be a way to get from point A to point B. That’s usually the case when you’re on a business trip or visiting family.

On the other hand, you can travel for the experience of, well, travelling! This is an immersive, engaging approach to migration that centers on the activity itself.

The truth is, though, in either case, you can still try to get the most out of your travels. If you’ve got a few months to backpack, slow down and stay in the present throughout your trip. If you only have a few hours to leave an airport lobby, you can still make the most of every minute.

When all’s said and done, you won’t be sorry you made the effort.

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