Carbohydrates for weight loss? Sounds too good to be true?
For years, we’ve been taught that carbohydrates and fats are the most important reasons for weight gain.
Then how could suddenly people start searching for the best carbs for weight loss?
Just as we have been hearing more and more about good and bad fats, experts have also started exploring the properties of good and bad carbs.
Yes, you read that right!
Different types of carbohydrates are either good or bad for your health.
There are mainly three types of carbs:
- Simple carbohydrates – These are the sugars found in veggies and fruits but also in refined foods because of additives. Since they are simple, they burn up pretty fast leading to high sugar levels and more cravings.
- Complex carbohydrates – They keep you fuller for a longer time.
- Dietary fiber – These provide bulk to your system to enable easy digestion.
Now you might wonder, which would be the healthiest carbs for weight loss among these three!
That’s where this detailed guide on Healthy Carbohydrates For Weight Loss comes in!
Carbs For Weight Loss | Are Carbs Good For Burning Fat?
Breaking down all the old school myths, carbohydrates have actually emerged out as a good source for burning fat.
However, not all carbs are good for your weight loss.
Out of the three types of carbohydrates mentioned above, only two are actually beneficial.
Hence, it’s important to identify the carbs which will actually support your weight loss plan.
You can follow the following tips to pick out a good source of carbs that aid in weight loss.
According to experts and dieticians, healthy carbs for fat loss have three main characteristics.
#1. Carbs that come directly from nature are always healthy
For example, potatoes are healthy but not pringles!
Oranges are healthy but not the orange juice on shelves of the market.
Hence, anything in a packet might pose a threat to your health.
#2. Carbs rich in fiber are healthy carbs
By rich fibers, we don’t point towards the cereals on the market shelves claiming to have a high fiber content.
Moreover, we don’t know which of these products actually has enough natural fiber to meet your body’s demands.
Thus, foods rich in fiber serve as the best source of carbs for weight loss.
#3. Good carbs are always rich in water
Carbohydrates that are naturally rich in water and fibers have a low-calorie content, which is definitely good for weight loss.
Such carbs are usually found to be large and take up a lot of space in your plate as well as your stomach.
Hence, they keep you fuller for long but don’t have many calories.
Putting it up in simple words, out of the three carbohydrates, the complex and dietary fibers form good carbs for fat loss.
However, many people get confused in selecting foods rich in different types of carbs and end up preparing the wrong meal.
So, the next section of our blog deals with the list of foods rich in the best carbs for weight loss.
But that’s not all!
These foods will also offer you carbs that will help you in building some muscles.
Thus, make sure you plan your diet chart according to the following food suggestions.
Best Carbs for Weight Loss and Muscle Gain [Top 15]
The points below bring together a list of complex carbs rich in water, dietary fibers, and low in simple sugars.
Add these to your diet to fuel your journey with the best carbs for energy and weight loss!
#1. Barley
As a healthy food for your body, barley is also an effective appetite suppressant.
According to an expert, “It contains 6 grams of soluble fiber that fills up your tummy as well as lowers blood sugar.”
Apart from these, it has many more health benefits like decreasing inflammation and stabilizing blood sugar.
#2. Whole Wheat Pasta
For all our pasta lovers, you can now enjoy your fav plates of pasta without worrying about weight gain!
Whole wheat contains the parts of grain which are loaded with nutrients and fibers.
Other than whole-grain pasta, you can even go for lentils, chickpeas, black beans, or quinoa.
#3. Acorn Squash
One cup of Acorn Squash daily will give you 30% of your daily Vitamin C dosage.
This helps in the formation of muscles and blood vessels while also boosting the fat-burning results of your workout.
#4. Legumes
Lentils, chickpeas, and beans are food sources rich in carbs that serve as bullets for weight loss.
According to a study that was conducted for a period of four weeks, daily consumption of legumes is more helpful in weight loss as compared to a normal diet.
People who took legumes for four weeks also showed better LDL reduction.
Hence, legumes in any form of your diet are really helpful in providing the best carbs for weight loss.
#5. Whole Wheat Bread
Whole-grain foods form an important part of the carb foods list for weight loss.
Just like pasta, even bread out of whole wheat offers you fiber to prevent overeating and add numerous health benefits.
However, you’ll have to be careful of the ingredients involved in the recipe.
Usually, bread in sandwiches contains high fructose maple syrup or a blend of whole wheat.
Go for good quality bread instead of turning to cheaper ones.
#6. Oatmeal
One of the best carbs for fat loss comes from oatmeal.
They are loaded with complex carbs and also fibers.
The fibers control the slow and steady release of sugars from oats.
Since oats also contain 10 grams of proteins per half cup of serving, they are great for muscle-building energy.
The fibers also help in lowering the risk of heart diseases.
#7. Quinoa
While searching through the internet and weight loss guides, you will find quinoa as the best complex carbs for weight loss.
It contains a combination of high protein, healthy fats, and carbs.
According to a famous nutritionist, it is also rich in fibers and B vitamins regulating important functions in your body.
#8. Kamut
Another ancient grain for weight loss meals is Kamut.
Coming from the Middle East, Kamut is rich in omega-3 fatty acids and proteins while measuring low in calories.
Every half-cup serving of Kamut gives you 30% more proteins than wheat while offering just 140 calories.
Eating Kamut has many more benefits like reduced cholesterol, blood sugar, and better regulation of cytokines.
You can eat it in salads and include it in many more dishes of your choice.
#9. Chocolate Milk
Chocolate milk stands as our most favorite weight-loss food as it combines the apt mix of proteins and carbs.
It helps you build muscles which further helps in burning more calories and generating more energy with a better metabolism.
But to prepare the muscle-building chocolate milk, you must not exceed 10 to 20 grams of proteins, half before and a half after a workout.
For best results, drink low-fat chocolate milk with 8 grams of protein before and after a workout.
Hence, in total, you should be getting around 16 grams of protein.
#10. Bananas
Bananas help in preventing water retention and gas. This protects you from bloating.
According to a famous study, women who ate bananas twice daily as a pre-meal snack showed a reduction in belly bloating by 50 percent.
This study was conducted for a period of 60 days and the results were stated post that.
Bananas actually promote the production of bloating-fighting bacteria.
They are also rich in potassium, which diminishes water retention.
Apart from this, the fruit also contains high glucose content providing energy for your intense workout.
Every medium banana consists of 36 grams of good starches for weight loss!
They also have a low glycemic index, hence, you don’t need to worry about your sugar crashes.
Altogether, bananas turn out to be the best for your high-carb diet for weight loss.
Not to mention, it takes no effort to consume.
However, diabetics aiming for weight loss should stay away from bananas due to the high sugar content.
#11. Cherries
Cherries are rich in phytonutrients and are good for health.
But the best one to go for during your weight loss journey is the tart berries that are easily available during summers.
Usually, they are found in the supermarkets in dried and canned forms.
According to studies, tart cherries help reduce 9% of fats in rats compared to the ones on a normal diet.
#12. Apples
The best carbs for weight loss come from apples! They are a good source of fibers promoting weight loss.
According to researchers, an increase in 10 grams of soluble fibers every day helps to reduce belly fat by almost 3.7% over five years.
A study too made revelations of apples being rich in antioxidants flavonoids that promote weight loss.
#13. Sweet Potatoes
Include sweet potatoes in your diet rich with healthy carbohydrate foods to get high doses of fibers and nutrients.
It contains carotenoids and antioxidants that help to stabilize blood sugar levels as well as insulin levels.
Moreover, sweet potatoes have high-quality vitamins that help in producing more energy for the proper functioning of your body.
#14. Broccoli
This food has many benefits like protecting the prostate, breast, lungs, and skin from cancers.
According to nutritionists, it also contains a phytonutrient, sulforaphane, that boosts testosterone and fights fat.
It is also rich in Vitamin C that helps lower cortisol, helping you stay away from stress.
#15. Buckwheat
Buckwheat is a gluten-free source of proteins providing your body with 9 essential muscle-building amino acids.
But the main reason we chose this food to be here on our list is its magnesium and fiber content.
Fibers present in buckwheat help in slow digestion that keeps you fuller for longer while also maintaining the blood sugar levels.
All these foods serve as the best carbs to eat for weight loss and you can easily include them in your diet.
Wrapping Up
Carbs are usually underrated when it comes to burning fat and losing weight.
But different types of carbohydrates come in handy when you’re targeting weight loss.
If you want rapid energy for intense physical activity, then simple carbs turn out to be useful.
However, if you want to go for a long-term weight management plan, complex and dietary fibers are the best carbs for weight loss.
But one must be conscious of the glycemic index when choosing carbs.
Carbs with a high glycemic index can cause sugar crashes and a spike in insulin.
Apart from this, you can choose carbs as per your goal.
Since the major focus of the blog here is finding the best carbs for weight loss, complex carbs are what you must go for.
FAQs
This segment encapsulates some of the questions asked by our readers regarding carbs for weight loss.