Most individuals cut out carbohydrates while seeking to lose weight. But that's a massive myth.

Many of us dislike carbohydrates, but the research behind carbohydrates is really very confusing, and it is not advisable to demonize an entire food category.

Refined and complex carbs are so different, and it's important to distinguish between the two. Instead of simple, refined carbs that leave you feeling hungrier and hungrier, the trick is to concentrate on complex carbohydrates that will make you feel full. That's why we assembled a list about how to consume carbohydrates and still lose weight.

Choose fresh fruit over fruit juices

Researchers at the Harvard School of Public Health found that individuals who drank one or two servings of fruit juice a day raised their chance of developing type 2 diabetes by up to 21%. And a second report in the journal Nature showed that liquid carbohydrates relative to solid carbohydrates are 17% less filling. As a general rule: eat fruits, do not drink them.

A bit of fat helps

Researchers say enjoying your carb-fest with a moderate amount of monounsaturated fat-like the kind you find in olive oil and avocados can help increase satiety and reduce overall calorie intake. But not just any fat will do.

The rewarding results of bread served with olive oil (monounsaturated fat) and bread served with butter (saturated fat) were contrasted in a study in the journal Nature. Restaurant customers ate 23% fewer bread than the butter group in the olive oil group.

Wash down with green tea

According to Penn State scientists, washing down a high-carb meal with a calming cup of green tea may be a safe diet technique. Their review, published in the journal Molecular Nutrition & Food Research, showed that when mixed with carbohydrates, an antioxidant in green tea called epigallocatechin-3-gallate (EGCG) would help to control appetite hormones and balanced metabolism through reducing blood glucose.

Compared to mice who were not fed the drug, mice fed EGCG and corn starch had a 50 percent greater decrease in blood sugar spikes. The researchers suggest that to see the same advantages, one and a half cups of green tea is enough.

Throw in some berries

Researchers suggest berries can slow down starch digestion and absorption. Research in The Journal of Nutrition showed that consuming 150 grams (about a cup) of strawberries with a 50-gram slice of white bread decreased the insulin reaction by 36 percent more than consuming berry-less bread. Perhaps more successful was a combination of strawberries, bilberries, cranberries, and black currants, minimizing the white bread's glycemic profile by 38%.

The findings are due to polyphenols in the berries by the study scientists, and it is good news for you because evidence shows that a diet containing modest levels of low GI carbohydrates is especially good for weight loss. Who needs fruit, then?