Weight Loss: Eat These 5 Good Carbs To Shed Kilos

A huge misconception around carbohydrates is that they lead to weight gain. But what we fail to understand is that carbohydrates are not just breads, pasta, or rice, items usually associated with obesity. They are also whole grains, fruits, and certain vegetables, which are nutrient-dense. 

Dr Sushma Kumari, Dietician, CARE Hospitals, Banjara Hills, Hyderabad, told the team of OnlyMyHealth, "The overconsumption of calories, regardless of their source, leads to weight gain. Carbohydrates can be part of a balanced diet, and choosing complex carbohydrates like whole grains can help regulate appetite and support weight management." 

Explaining further, she added, “Carbohydrates can be categorised into simple and complex carbs. Simple carbs (sugars) can cause rapid spikes in blood sugar, while complex carbs (starches and fibre) release energy more slowly and provide sustained energy.” Therefore, rather than blaming the macronutrient for your weight gain, you must look into the kind of carbohydrates you’re choosing. Here are the good carbs that you should consider including in your diet for a healthy weight. 

Quinoa: Whole grains are rich in complex carbohydrates, which makes quinoa a healthy carb option, especially for those looking to lose weight. It is rich in fibre, protein, and various essential nutrients, which promote satiety, keeping you fuller for a longer time and reducing overall calorie intake. Moreover, the protein in quinoa can help build and repair muscles, which is important during weight loss. 

Legumes: Legumes, such as beans, lentils, and peas, are low in fat and GI and high in complex carbohydrates, fibre, and protein, making them a healthy food option for those looking to manage their weight. Due to their fibre-rich content, legumes support digestive health and can contribute to a slower release of glucose into the bloodstream, helping to prevent blood sugar spikes.

Sweet Potatoes: This winter food is highly nutritious and can benefit people working towards losing weight. Not only are sweet potatoes rich in good carbohydrate, but they also contain fibre, which contributes to a feeling of fullness, helping to curb cravings and keep excess calories off. Just like chickpeas, sweet potatoes have a lower GI compared to some other starchy foods, which means they have a slower impact on blood sugar levels.

Oats: Oats, a widely consumed breakfast item, are a healthy source of complex carbs. They contain soluble fibre, also known as beta-glucans, which are said to lower the risk of heart disease. The high fibre content in oats also helps slow down digestion and the absorption of carbohydrates, which in turn contributes to a more stable blood sugar level. Again, pay attention to portion sizes and choose nutritious toppings and mix-ins, such as fruits, nuts, and seeds.

Chickpea: If you're someone struggling to shed kilos, incorporating chickpeas can be a great option. They are a good source of complex carbohydrates, fibre, and protein, which are known to support weight loss. They are also low in Glycemic Index (GI), which helps manage blood sugar levels, proving to be a great carbohydrate option for diabetes patients. However, it's important to be mindful of portion sizes. Ensure that you combine chickpeas with a variety of vegetables, lean proteins, and whole grains to fulfil all your nutritional needs.

Conclusion

Carbs are not the first choice of foods for people struggling to lose weight. They are not prioritised by individuals with diabetes either, and for good reasons. But avoiding them completely comes with certain risks and health complications. Avoiding carbohydrates entirely or severely restricting them can cause people to experience fatigue, irritability, and difficulty concentrating, as it is directly associated with the production of glucose, the brain's primary energy source. Therefore, what you can do is incorporate healthy complex carbs, which are nutrient-dense and low in GI. In addition, practise portion control to support healthy weight management.

Reference Link

https://www.onlymyhealth.com/good-carbs-for-weight-loss-1700123941