Yes, there are definitely some good carbs you can consume for weight loss.
We have all learned at school that Carbohydrates are the sugars, starches, and fibers found in fruits, grains, vegetables, and milk products.
Carbohydrate consumed in food yields 3.87 kilocalories of energy per gram for simple sugars, and 3.57 to 4.12 kilocalories per gram for complex carbohydrates in most other foods.
You may know already that there are many types of diets nowadays such as the low-carb diet, keto diet, Atkins diet and so on.
But most of them are diets that restrict carbohydrate consumption relative to the average diet.
It basically works like this: foods that are rich in carbs are taken in smaller portions and replaced with foods containing a higher percentage of fat and protein.
What are good carbs?
In fact, there are two types of carbs; whole carbs and refined carbs.
Whole carbs are those foods that contain their original level of nutrients whereas refined carbs are those foods that have been processed and deprived of their natural fiber.
Good carbs are essentially carbs that helps your body burn fat.
There are some types of carbs that will just let you sit at the same weight or increase your weight.
But good carbs are those foods you take that contain nutrients that play a part in your weight loss.
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How many carbs should you eat per day?
Your intake of carbs depends on the type of diet you want to follow.
When I was dieting using the moderate-carb diet, where I was allowed to consume 70g of carbs per portion and I had 4 portions of carbs.
I also know that there are low carb diets where you take around 25g – 30g.
But as a good rule of thumb, anywhere from 210g – 280g of carbs per day is fine if you don’t want to go too fast.
Remember that a diet must not be boring and unpleasant otherwise, it can become a burden and you might quit too soon.
Ok, now let’s dive into these amazing and good carbs that will contribute to your weight loss.
Sweet potatoes are rich in complex carbs, dietary fiber, and beta-carotene. They also have a good level of other micronutrients such as vitamin B5, B6, and manganese.
They are known to produce the satiety effect on your body, thus helping you shrink those fat cells faster.
Besides of the fact that they play a role in weight loss, sweet potatoes contain essential nutrients that help you maintain a healthy body.
Check this table below for the nutritive facts about sweet potatoes :
Quinoa seeds have been so popular these last few years in the nutrition and dieting world. Simply because they are great contributors to weight loss.
It is said that raw uncooked quinoa is 13% water, 64% carbs, 14% fat and 6% protein.
Nutritional evaluations indicate that a 100 g (3.5 oz) serving of raw quinoa seeds is a rich source (20% or higher of the Daily Value, DV) of protein, dietary fiber, several B vitamins, including 46% DV for folate, and the dietary minerals magnesium, phosphorus, and manganese.
Since quinoa is so high in protein and fiber, it has proved to reduce appetite, while promoting weight loss.
Because of the fact that quinoa seeds are low in calories, they also help in lowering your blood glucose levels, thus making you lose weight and improve your health.
For some tropical countries, bananas have become a staple starch. Although they aren’t rich in protein and fat, bananas are known to be one of the best carbs for weight loss.
You can use bananas as a source of sugar instead of consuming processed sugars and also bananas are known to have the ability to control the appetite.
With that being said, I guess one to three bananas per day are enough if you want to include them in your diet.
Whole Wheat Bread
Whole wheat bread is also known as whole grain bread or wholemeal bread. Some countries call it simply wheat bread and it’s a type of brown bread.
The role whole wheat bread plays in weight loss is that because they contain all the natural nutrients, they are way more effective to help you lose weight, especially belly fat, than refined bread.
Studies have shown that people that eat whole wheat bread are more likely to lose weight than those who eat white bread (refined wheat bread)
The fact that whole wheat bread is slowly digested, it can keep you full for a longer period and will definitely prevent weight gain.
Oats are also among the best carbs for weight loss. They are rich in dietary fiber and protein and are low in calories and fat.
For those of you who are looking to shrink their belly fats, oats is the way to go since they contain a high percentage of soluble fiber that is the perfect nutrient that combats belly fat.
Another factor why oats are great promoters of weight loss is because like the other good carbs above, they keep you full for a longer time, thus preventing snacking.
Rich in dietary fiber, calcium, iron, and other nutrients, spinach is a leafy green that has been adopted in the weight loss world for many years.
Spinach is very low in calories and rich in insoluble fiber. These two together play an important role in controlling your level of calories.
Also, studies have revealed that spinach can keep you full for a longer time and this will definitely prevent you from consuming other foods that might promote weight gain.
Finally, spinach is so rich in water that it facilitates loss of weight, much more when you are dieting. Thumbs up to the virtues of water! 🙂
In this day and age, blueberries have largely linked to weight loss.
They are so low in calories and rich in water and dietary fibers that it is believed that one cup of blueberries is equal to only 83g of calories.
Clearly, blueberries are really efficient in helping you fight those fat cells.
A recent study by the Harvard Medical School has shown that daily intakes of fruit have a positive effect on your weight as well as on your general health.
It is also believed that since blueberries are rich in vitamin C and vitamin K, they can really help prevent diseases that can cause weight gain.
For a long time, apples have proven to be the best carbs for weight loss. Being high in fiber and low in calories, apples have shown that they have the capacity to reduce belly fat.
Apples contain polyphenols which help in health improvement for all body types.
So, feel free to eat 1 – 2 of these nutrient-dense fruits that will surely help in your weight loss.
Broccolis are known to be good carbs that are super rich in fiber and fiber helps you curb overeating and thus your body burns the fat cells easily.
Broccoli also aids in digestion, prevents constipation and maintains low blood sugar.
I have once done a broccoli diet where I lost 8kg in only 10 days. It was pretty hard but the results were amazing…
So, don’t hesitate to up your broccoli intake and watch the weight loss.
While there are many more good carbs you can include in your weight loss journey, I have only written about the 9 best and good carbs that I have personally taken to lose weight.