If you are reading this with the view that carbs are bad for you and are definitely to be avoided when losing weight – stop those thoughts immediately. Carbs are only bad if you eat too many of them and you don’t eat them with other nutrients that balance them out. Your body needs carbs and no weight loss plan should cut out an entire food group. But of course, some carbs are better than other carbs. The following is a list of good carbs for when you’re losing weight.
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Oatmeal isn't like sugary breakfast cereals loaded with refined carbs. This perfect breakfast fix will keep you full for much longer because oatmeal has complex carbs that your body digests at a slower pace. This helps keep your energy up, blood sugar levels steady, and hunger away. It will also prevent mid-morning snacking and help you achieve your weight loss goals.
Loaded with water and fiber, sweet potatoes have enough carbs to fill you up quickly without filling you out. A medium-sized sweet potato with skin included offers only 103 calories and 27g of carbs with about 5g of fiber, 37% daily value of vitamin C, as well as vitamin E, potassium, and phytochemicals like lutein, carotene, and zeaxanthin. They are fat free and increase levels of a hormone called adiponectin that regulates blood sugar and speeds up metabolism.
Are you looking for guilt-free carbohydrates? Try chickpeas. Loaded with protein and fiber, chickpeas are filling and tasty. Try different types of pulses, such as beans, lentils, and peas to lose weight effectively. Just ¾ cup of chickpeas contains 8g of fiber and just enough carbs to satisfy your appetite without making you overeat. They also are a great source of folate and vitamin B6 that form healthy new cells and improve your overall health.
Oval shaped and yellow, spaghetti squash is among the best carbs to eat when losing weight. A cup of cooked spaghetti squash has 10 carbs and 42 calories only. It's serves as a perfect alternative to high-carb, high-calorie traditional pasta. It is fat-free and contains vitamin C, A, and B6, as well as riboflavin, thiamin, pantothenic acid, niacin, and vitamin K. It boosts metabolism, prevents free radical damage, regulates blood sugar, and helps you manage your weight in a healthy way.
With its high water content, watermelon is one of the effective carbs to add to your diet. About 92% of watermelon is water, which makes this tropical fruit a perfect addition to your weight loss menu. A one-cup serving has about 46 calories and 11g carbs, so it fills you up quickly and gives you an afternoon sugar hit without hurting your weight loss efforts. This hydrating, low-calorie, low-fat fruit also contains an amino acid called L-citrulline/L-arginine that lowers blood pressure.
Replacing white rice with brown rice is good because of its high water and fiber content. It's low in energy density and fills you up with fewer calories. Eating brown rice at the beginning of the meal will help prevent overeating. Brown rice doesn't affect insulin levels in your body, so you're less likely to binge on unhealthy food.
Are you looking for a perfect alternative to white cheese crackers or crusty bread? You should switch to a wholegrain crispbread because wholegrain rye crispbreads are low in sodium and rich in fiber. They are fat-free, fill you up quickly, and prevent water retention due to their low sodium content.
If you call yourself a true snacking beast, it is important that you find a healthy alternative to curb those cravings. Try popcorn. A one-cup serving contains about 6g of carbs, which is a lot less than the carbs found in a standard bag of chips
It is full of fiber and water; in fact, it contains twice as much fiber as other grains. With such high fiber content, it makes you feel full quickly and keeps hunger pangs at bay by regulating blood sugar levels. A cup of quinoa (cooked) contains about 5g of fiber, 39g of carbs, and 8g of protein. It has a low Gi.
Do you run away from carbs because you think they are bad?
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