7 Healthy Carbs To Help You Lose Weight

7 Healthy Carbs To Help You Lose Weight

Carbohydrates have a bad rap that they cause weight gain. Contrary to this popular opinion, there are certain carbs that can help you lose weight. The notion that one can lose weight by cutting on carbs is not completely false. When carbohydrates get stored in your muscles and liver as glycogen or in the form of energy, they create a bond with water. When you start cutting back on carbohydrate, you lose lot of water weight. But this type of weight loss is not long lasting. The moment you will start eating carbs, you will again gain weight. You need to eat carbs for energy.

So, instead of completely dropping carbs add these complex carbohydrates in your diet that will keep you satiated by keeping you feel fuller for longer, help you avoid snacking on unhealthy choices. The key is to choose carbs that are nutrient dense.

Here Are 7  Carbs That Can Help You Lose Weight Without Compromising On Deliciousness:

1. Barley:

Barley is one of the oldest grains consumed in the world [1]. It is very high in fiber, vitamins, minerals and antioxidant and good for heart health and diabetes protection. Compared to many other grains, barley is incredibly lower in fat and calories, but higher in certain trace minerals and dietary fiber. For instant- One cup cooked barley has more fiber but fewer calories in comparison to equal serving of brown rice, quinoa, millet, amaranth etc.

Consuming barley significantly reduces the hunger levels and leaves positive impacts on the metabolic responses by raising the blood sugar levels at slower pace.


2. Oatmeal:

Oatmeal is another superstar among healthy carbohydrates [2]. They are loaded with soluble fiber that dissolves into gel like substance that increases the satiety by breaking down slowly. The high in specific type of fiber beta- glucan, steel cut oats helps to balance insulin and blood sugar and reduce the risk of cholesterol and heart disease. Increasing satiety and reducing hunger level they will help boost weight loss. Oatmeal is an excellent choice for breakfast as incorporating this in your diet will not just help you get fiber but they are also high in B vitamins, protein and calcium.


3. Buckwheat:

Buckwheat is a gluten-free grain, which makes it an excellent choice for those with gluten sensitivities, celiac disease or food allergies [3]. Buckwheat is lower on glycemic index which results slow insulin release after consuming it. It is high in protein and fiber and can be eaten as porridge. High in magnesium and anti-inflammatory flavonoids it is also an excellent choice for keeping hear and blood vessels healthy.


4. Quinoa:

Quinoa which is technically a seed not grain is high in protein and fiber which make feel fuller for longer and which restricts you from bunging on unhealthy foods and hence facilitate weight loss [4]. Quinoa is also excellent source of iron and vitamin B12 that is needed for needed for energy production and for losing weight. Being low in calorie and low on glycemic index, it won’t spike blood sugar level. Incorporating quinoa on your breakfast menu can help you kick start your day on an energy note.


5. Beans:

Packed with protein, fiber and resistant starch, beans are delicious choice for keeping your weight in check [5]. They will fill your stomach for longer and also aid in energy production. Black beans contain maximum amount of protein and fiber which each type of beans have different percentage of fiber.


6. Sweet Potatoes:

Sweet potatoes are excellent source of dietary fiber and contain high amount of water and also low in calorie [6]. They will fill you up easily and also test amazing. Being creamy and delicious they can satisfy your craving also. All these can help you lose weight.

Sweet Potatoes

7. Air-popped Popcorn:

Eating air-popped popcorn helps to lose weight because besides being a whole grain they are packed with lots of fiber and also low in calorie [7]. So when you are craving for some salty snacks, instead of chips. They will help to reduce feeling of hunger.

Air-popped Popcorn

Incorporate these plant based carbs in your diet. They are great hunger stoppers and will aid in weight loss also.