Imagine this: you can shed weight, get healthier and more robust, and feel better—all while still taking carbs. Yeah, it’s possible. You absolutely can shed flab by taking carbs, but that’s only if you consume the proper healthy carbs.
What makes carbs the healthiest carbs?
There are 3 main categories of carbs:
1. Simple Carbohydrates
These are basically sugars. We’ll find these naturally in vegetables and fruits but also processed foods and refined grains through “added sugar.” Because they are refined and simple, simple carbs burn up quickly, increasing our blood sugar and leading it to crash.
This can leave us with a craving for extra carbs and can also cause weight gain long run.
2. Complex Carbohydrates
These are made up of lengthy chains of sugar molecules. These carbohydrates keep us full for longer because they take more time for our body to digest and break down for energy.
3. Dietary fiber
It is a lengthy chain of sugar molecules, similar to complex carbs, but it’s not digestible—meaning, our body cannot break it down to utilize energy. Instead, dietary fiber helps offer bulk to keep our digestive system running and help us feel full. We’ll often find fiber in the same foods that have complex carbs.
Healthy carbs—dietary fiber and complex carbs —will take longer for our body to break down than simple carbs. This means we’ll spend more energy to burn these than simple sugars, which ends up in weight loss rather than weight gain.
[Also Read: Foods High in Fiber]
The best healthy carbs for weight loss.
This list of complex carbohydrates low in simple sugars and rich in dietary fiber and . Add these healthiest carbs into your daily diet and stay fueled and fat-burning all day long—without sacrifice.
It’s not just great for your health but also a killer appetite suppressant that can help keep our 6-pack diet on track all day. Barley contains a mammoth 6 grams of belly-filling, a majorly soluble fiber that has been associated with decreased blood sugars, lowered cholesterol, and increased satiety.
It also has loads of health benefits like stabilized blood sugar levels and decreased inflammation. And: we’ll instantly feel lighter. Barley functions as a bulking agent, which can help flush out waste through the digestive tract.
2. Whole-Wheat Pasta
You know brown is good, but do you know why? It’s because whole wheat contains 3 parts of the grain, all fiber-filling, and nutrient-rich. Apart from whole-grain pasta, try varieties with chickpeas, lentils, black beans, or quinoa.
3. Acorn Squash
Besides serving up 1/3rd of a day’s fiber, a single-cup serving of this highly nutritious, naturally sweet vegetable contains thirty percent of our daily vitamin C requirements. According to Arizona State University experts, our body uses the nutrient to form blood vessels and muscles, and it can even boost the fat-burning effects of workouts.
[Also Read: Superfoods For Weight Loss ]
Chickpeas, lentils, beans, and peas — they’re all wonder pills for belly-fat loss. In one 4-week Free Radical Research study, scientists noted that eating a calorie-restricted diet that includes 4 weekly servings of legumes supports weight loss more efficiently than a similar diet that doesn’t have them .
People who consumed the legume-dense diet also saw improvements in their systolic blood pressure and “bad” LDL cholesterol levels. To reap the benefits at home, incorporate them into your diet throughout the week. Salad is a simple way.
5. Whole-Wheat Bread
If you’re striving for abs, you’re already sending the bakery bread pack back. But don’t stay away from whole-wheat bread entirely. As with whole-wheat pasta, you’re receiving all 3 parts of the grain, with fiber to prevent overeating and increase satiety.
Just be careful—most slices of bread in the sandwich aisle are loaded with rich fructose corn syrup or a blend of enriched and whole wheat types. It’s worth spending on the expensive stuff, often found in the freezer compartment.
[Also Read: Summer Foods for Weight Loss]
6. Black Beans
The simple bean is an advanced muscle-building, fat-burning machine. Beans are an outstanding source of protein that includes fiber. That’s going to ensure your blood sugar does not spike and will give you the energy to build the muscle you aspired.
One cup of black beans contains 9 grams of fiber and 12 grams of protein; they’re also high in folate, a B vitamin that stokes muscle growth, and copper, strengthening tendons. On top of that, the FRR (Free Radical Research) study observed that consuming 4 weekly servings of legumes or beans accelerates weight loss.
Yes, oats are filled with complex carbs, but the fiber slows the release of those sugars, and because oats also have ten grams of protein per 1/2-cup serving, they deliver ab-muscle-friendly and steady energy. And that fiber is soluble, which minimizes the risk of cardiac disease. The resurgence of health food, oats garnered the FDA’s initial seal of approval.
[Read: Benefits of Oatmeal]
Quinoa is richer in protein than any other grain, and it packs a massive dose of heart-friendly, unsaturated fats. Quinoa is also a fantastic source of B vitamins and fiber. Go with quinoa in the mornings. It has fewer carbs and two times the protein of most cereals .
Now quinoa, make some space at the pantry—there’s a new powerful grain on the block. Kamut is a grain with origins in the Middle East. High in heart-healthy omega-3 fatty acids, it’s also low in calories while rich in protein. A half-cup serving has thirty percent more protein than regular wheat (6 grams), with just 140 calories.
Eating kamut reduces blood sugar, cholesterol, and cytokines, which cause inflammation throughout the body, research presented in the EJCN noted. Take it as a side dish or toss it into salads.
Foods rich in good carbs are not digested quickly; thus, they do not majorly influence our blood sugar levels. If you combine exercise with these good carbs, you can burn fat while building essential lean muscle. Incorporating carbs in your diet is not a bad idea, but everything depends on the kind of carbohydrates you opt for.