Believe it or not: Carbs are an Essential Part of Your Healthy Diet after Weight-Loss Surgery

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, explains the importance of carbohydrates for a healthy diet after weight-loss surgery.

Carbohydrates often get vilified in weight-loss circles, with claims of preventing weight loss and even contributing to weight gain. But the truth is that carbohydrates, or carbs for short, are actually your body’s main source of energy and an essential component of a balanced diet.

In fact, your body relies on carbs to power everything from breathing to walking to thinking! So, while it is important to focus on eating adequate protein after weight-loss surgery, it is also essential to incorporate good carbs into your diet. 

The first few months after weight-loss surgery, your diet should primarily consist of protein since your stomach is too small to consume much else. Once your stomach is ready for a more diverse selection of food, aim to get half of your daily calories from carbs. That should amount to approximately 130 grams of carbs per day. Remember, it might take several months or up to a year after surgery to get to this point, so it is important to be patient and set short-term goals along the way.

Consuming adequate carbs from good food sources allows your body to use protein for healing and maintaining muscle mass, instead of being diverted for energy. The best sources of carbs contain fiber, which slows digestion, keeps you full longer and helps regulate your bowel. Examples of healthy carbs include:

• 1 piece of fruit (i.e. an apple the size of a baseball) = 15 grams of carbohydrate
• 1 cup of milk = 12 grams of carbohydrate
• ½ cup of oatmeal = 15 grams of carbohydrate
• 1 slice of whole-grain bread = 15 grams of carbohydrate
• ½ cup cooked beans = 15 grams of carbohydrate 

Try to avoid simple carbs like white bread, white rice, white pasta and sweets. They contain minimal nutrients, promote hunger and can cause blood sugar spikes.
Keep in mind that your carbohydrate needs may vary depending on medical issues such as diabetes, so check with your dietitian or health care team to determine your personal dietary goals.   

- Cara Stewart, RD, LDN