Despite what you may have heard, carbohydrates can be a useful tool for weight loss. While it’s true that consuming an excess of refined carbs (such as white bread or crisps) can be detrimental to your overall health, there are a variety of healthy carbs that are actually great for you. It’s about choosing the right ones. .
To learn more about the benefits of healthy carbs and whole grains, as well as an overview of the best options available, we spoke to Charlotte Martindietitian, nutritionist, author of The Plant Forward Solutionand founder of Made by Charlotte. She said that oats, whole grain bread, quinoa, Sweet potatoes, applesAnd beans are six healthy carbs to help you lose 5 pounds by summer. Healthy carbs can help with weight loss because they provide the body with glucose, which is converted into energy used to support bodily functions and exercise for weight loss. They are also able to control satiety, hunger and overall calorie intake. Find out more below!
LEARN MORE: The Best Carbs to Eat and Lose Weight, According to a Dietitian
1. Oats
Oats are beneficial for weight loss because they have a low caloric density. “Oats are a nutritional powerhouse known to be high in beta-glucan, a soluble and fermentable fiber that functions as a prebiotic fiber and has been shown to be particularly effective in lowering total and LDL cholesterol,” says Martin.
“Additionally, it may increase satiety, slow gastric emptying, and fuel the production of short-chain fatty acids that may influence appetite regulation.” Specifically, oatmeal is loaded with fiber that will keep you full throughout the day. This way, you won’t feel the need to snack later.
2. Whole grain bread
You might think that bread should be avoided when it comes to losing weight. But, Martin says that shouldn’t be the case. “Whole grain bread can be very nutritious and help you in your weight loss efforts,” she notes. “In fact, randomized controlled trials involving increased consumption of whole grains have shown [a] reduced body weight and cholesterol, likely reflecting their high fiber content. »
“When looking for a nutritious, fiber-rich bread option, look for a 5:1 ratio of total carbs to fiber or less (for example, if a slice of bread has 15 grams [of] carbohydrates, look for at least 3 grams of fiber). But, while whole-grain bread is a generally healthy carbohydrate, white bread is a refined carbohydrate and should not be eaten for weight loss as this can cause inflammation.
3. Quinoa
Quinoa is another great carb and healthy superfood to add to your plate. “Quinoa is considered a ‘pseudo-grain’ – it’s classified as prepared and eaten as a grain, but technically it’s a seed,” says Martin. “It’s naturally gluten-free and a good source of fiber and protein, with 1 cup of cooked quinoa providing about 8 grams of protein and 5 grams of fiber. Protein and fiber make for a pretty hearty duo!”
And, it’s a great ingredient for a variety of recipes. You can add it to a salad, use it as the base for a bowl full of veggies, or even eat it as a side dish. No matter how you choose to eat it, your body (and your taste buds!) will love it.
4. Sweet potatoes
Like bread, potatoes are another food you should avoid for weight loss. Martin, however, says potatoes may actually be a healthy carb to help you lose weight. “Rest assured, there’s no evidence that potatoes, when prepared in a healthy way, will hinder your weight loss efforts,” she explains.
“That said, it’s best to eat baked, boiled, roasted, or microwaved potatoes with less fat, as opposed to a fried form, for weight loss,” adds Martin. And, when it comes to the type of potato, experts recommend sweet potatoes. Rich in fibre, vitamin A and vitamin C, sweet potatoes are one of the most nutritionally dense carbohydrates you could include in your weight loss diet. Yum!
5. Apples
There’s a reason they say, “an apple a day keeps the doctor away.” Martin recommends this healthy carb for weight loss. “Ignore whoever told you to avoid fruit for weight loss because it’s ‘too high in sugar,'” she notes. “And apples are one of my favorite fruits for weight management because they’re high in pectin, a type of soluble fiber that can support weight management and digestive health by helping you feel full longer. promoting regularity and functioning as food for your good gut bacteria.” Specifically, Honeycrisp apples contain high amounts of vitamin C, help boost immunity and helps with gut health and weight loss.
6. Beans
Beans might not be the first food you think of when you imagine metabolism-boosting carbs that can help you crash your workouts and burn more calories. However, this unassuming carb can do wonders for your weight loss goals. “They can make you fart, but they won’t make you fat. On the contrary, in fact,” raves Martin.
“Beans are the ultimate wrapper, packed with lots of fiber — and prebiotic fiber — and plant-based protein, all at a pretty low price,” she adds. Whether you follow a vegan, vegetarian, gluten-free, or any type of diet, adding beans to your weight loss diet can provide you with the necessary nutrients you need for your day.
The essential
So, carbohydrates are not all bad. Martin also notes that when it comes to healthy, high-carb foods, you’ll want to choose those that have little to no added sugar and are a good source of fiber and protein. This can help slow digestion and keep you full longer. Of course, at the end of the day, all foods should be eaten in moderation. However, swapping your refined carbs for these healthier options can help you shed a few pounds before summer hits!