Bariatric surgery marks a significant step, as it alters the way your body processes food, nutrients, and energy. Understanding the roles of carbohydrates and proteins—and how to balance them—will help you feel your best, heal well, and inspire long-term weight loss.
Let’s suss out the benefits of these two nutrients, how to choose the right types, and practical tips for making them work on your plate.
Protein Takes Center Stage Post-Surgery
Protein is the star nutrient after bariatric surgery for several important reasons:
- Healing and Repair: Protein helps your body rebuild tissues and keeps your immune system strong as you recover.
- Muscle Maintenance: As you lose weight, you also risk losing muscle mass. Protein helps preserve lean muscle, allowing you to stay strong and active.
- Satiety: Protein keeps you feeling full longer, which is helpful when your meals are smaller and stomach capacity is reduced.
Good protein sources include lean meats such as chicken and fish, eggs, low-fat dairy products, beans, lentils, and plant-based foods like tofu. You can also use protein powders or shakes to meet your daily requirements, especially in the early months after surgery.
Since your body is trying to reconfigure how it processes nutrients, it’s a good idea to check with your healthcare team for personalized recommendations on daily values.
Carbohydrates: Friend or Foe?
Carbs often get a bad rap, but they’re your body’s primary energy source and are necessary for good health, especially after surgery. The USDA Dietary Guidelines for Americans 2020–2025 suggest carbohydrates should make up 45–65% of your daily consumption of macronutrients (essential dietary components, including carbohydrates, protein, and fats), regardless of age.1 The trick is getting the right ones in the right amount.
The good ones are called complex carbohydrates. These come from whole foods such as vegetables, fruits, whole grains (like brown rice, oats, quinoa), and legumes. They digest slowly, providing steady energy, and are high in fiber, which helps improve digestion and blood sugar control.
Simple or refined carbohydrates are the ones you want to avoid. Consumables high in sugar, white bread, sodas, pastries, and other processed foods cause quick spikes in blood sugar and can lead to unwanted weight gain or dumping syndrome (when food moves too quickly from the stomach to the first part of the small intestine).
Choosing complex carbs helps you stay energized without unwanted side effects, so focus on fiber-rich options to maintain smooth digestion and stable blood sugar levels. And just like protein, get recommendations for your body’s specific needs from your care team.
Balancing Carbs and Proteins
Protein and carbs aren’t enemies – they play off of each other when they’re eaten in the proper proportions. Protein preserves muscle mass and makes a meal feel more satisfying. Complex carbs provide lasting energy and fiber for better digestion. When you give each of them their due space on your plate, they work in tandem to stabilize blood sugar, reducing cravings and energy crashes. Having those things in check gives you the motivation you need, both mentally and physically, to continue showing up for physical activity, meal prep, and all the daily activities that contribute to your ultimate goal: weight loss and improved overall health.
Build meals around protein first, then add a serving of fiber-rich carbs and healthy fats, such as olive oil or avocado. Since you’re eating smaller meals, this will help you focus on nutrient-dense foods that satisfy without overwhelming your stomach.
Making it Work
Let’s pull over for just a minute and touch on mindset. You aren’t doomed to boring meals! Healthier choices are simply more nutritious options. You can still enjoy a ton of flavor and a satisfying meal by experimenting with spices and herbs instead of salt, and using fruit instead of sugar. For example, applesauce is sweet and rich in vitamins, making it a suitable substitute for baked goods. It will take some getting used to, but you can find several ways to incorporate healthy alternatives.
A few extra tips include:
- Protein Variation: Don’t stick to just one or two sources. Variety keeps your meals interesting while also delivering a wide range of nutrients.
- Carb Craving Control: When cravings hit, reach for a piece of fruit or a small handful of nuts instead of candy or chips. A jar of walnuts or dried fruit is easy to keep at your desk or in the front of your pantry, so you’re less likely to consume something you’ll regret later.
- Smart Snacking: Pair protein with fiber, such as Greek yogurt with berries or hummus with vegetables. This goes back to the concept of working in tandem that we discussed earlier.
- Steady Sipping: Drink water between meals, and if you’ve found that hard to do, add a slice of lemon or lime to it. If you need a little more flavor, you can add electrolytes with trace minerals to your water. Be sure to check the sugar content, as some brands may contain more than others.
- Mind-Body Breaks: Take your time when you eat and notice how different foods affect you. It can be helpful to keep a mood journal alongside a food diary to track the synergy between the foods you eat and your emotions. This can be especially helpful for your care team, dietitian, and therapist as they assist you in making any necessary adjustments along the way.
Lean Into Progress
We often spend more time on the journey than we do at the destination – learn how to enjoy this one! Balancing your diet and re-engineering your habits after bariatric surgery is not a race. Each healthy choice you make moves you closer to your goals.
Keep in mind that you’re creating lasting habits that will serve you well. Celebrate your progress, learn from the bumps, and lean on your healthcare team when needed.
You’re worth every effort you put into your health, and the team at SAMPA is here to help.
Reference:
- United States Department of Agriculture. (2020). Dietary Guidelines for Americans 2020-2025. USDA. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf.
