Who wants to have excess fat? Excessive fat not only restricts the mobility of the body but also invites several associated deadly diseases.
And we often take desperate measures to get rid of that excess fat. But, do you know which is the vital aspect we tend to miss? Yes, it is the role of the best carbs for weight loss.
A 2003 study published in the New England Journal of Medicine showed that people with a low-carb diet tend to lose weight pretty quickly.
Even more surprisingly, another 2018 weight loss study claims that even a high-carb diet can lead to weight loss. However, you need to incorporate good carbs to do it.
A single gram of simple carbohydrates can contain around four calories.
But do you know how to use it for your own good? There is only a single way to do it. And it is to find the best carbs for weight loss.
How Many Carbs Can You Take Each Day?
The amount of carbohydrates that you can intake largely varies on the type of diet you follow.
If you follow a moderate-carb diet, you can intake around 70 grams in each meal while eating four meals a day.
If you are not in a hurry, you can stick to 210 grams to 280 grams of carbohydrate per day.
However, people with a low-carb diet tend to intake around 30 grams each day. But don’t go too harsh on your body as it can be challenging to sustain a diet plan.
Three Different Types Of Carbs
Chemically, there are several types of carbohydrates available. However, there are three main types of carbs that we get from food. And those three types are as follows.
- Simple Carbohydrates: The simplest form of carbs that you can find in almost every grain and vegetable. You can also find it in fruit. As it is a simple form of carb, it burns faster in the body, delivering quick energy. However, it can increase your blood glucose level.
- Complex Carbohydrates: It is basically a long chain of sugar molecules that needs time to break down in your digestive system. Besides, it releases energy in a much slower manner and makes you full for a longer period.
- Dietary Fiber: It is another form of a long chain of sugar molecules that is completely indigestible. Our body is not meant to break the dietary fiber to get energy. And for that, it makes us full without any additional calorie intake at all.
So, these are the three main types of carbs. Each of these carbs has a different purpose and some benefits and disadvantages.
But you need to choose it carefully according to your diet plan.
What Are The Good Carbs?
In simple terms, dietary fiber and complex carbs are good carbs. These are also the best carbs for weight loss.
These carbs are extremely difficult to burn for your digestive system. So, your body spends a fair amount of energy just by trying to burn these carbs.
Good carbs also help to burn your fat accumulation. Although simple carbs can give you instant energy, it can drastically increase your weight if you don’t have enough exercise to burn it.
On the other hand, dietary fiber and complex carbs are very difficult to burn, thus eliminating the chance of excessive calorie intake.
However, it is not possible for anyone to identify the good carbs that can aid your weight loss journey. And to help you reach your goals, here are the best carbs for weight loss.
Best & Healthy Carbs For Weight Loss
A key player in the dieting and fitness world, quinoa has achieved massive popularity in the last few years due to its health benefits.
It is now also considered one of the best carbs for weight loss. Uncooked quinoa seeds have around 64% carbohydrate and just 14% fat. It is also a great source of dietary fiber and protein.
It also consists of vitamin B and several dietary minerals such as phosphorus and magnesium.
Because Quinoa is exceptionally high in fiber and protein, it reduces appetite to aid the weight loss process. However, it also lowers the blood glucose level and improves overall health.
Nutrition Facts About Quinoa:
One cup of cooked quinoa, around 185 grams, contains about 222 calories. However, cooked quinoa contains approximately 71.6% water.
Besides, it has around 21.3% good carbohydrates and 4.4% protein as well. The cooked version of this seed contains just 1.92% fat.
2. Sweet Potatoes
Sweet potatoes are not just a great source of complex carbohydrates but also a rich source of dietary fiber and beta-carotene.
It is also a great source of vitamin B5 and B6 with a high dose of manganese. As it can create a satiety effect, sweet potato can shrink your fatty belly muscles.
If you have a sweet tooth, you can use sweet potatoes as an alternative to processed sugar.
It can also increase a hormone called Adiponectin in your body. This hormone not only regulates blood glucose levels but also encourages efficient metabolism.
Nutrition Facts About Sweet Potatoes:
A cup of baked sweet potatoes, around 200 grams, has 180 calories. It contains about 41.4 grams of carbohydrate with 4 grams of protein.
It is entirely fat-free and has a lower sodium content than traditional white potatoes. Besides, it has several antioxidants as well.
Barley is one of the most popular cereal grains, which has many usages besides being a key component of beer.
Boiled barley can change the overall gut bacteria that can boost your metabolism. It is also rich in fiber that creates a much lesser hunger sensation than other foods.
The fiber content of barley can significantly lower your cholesterol and blood sugar levels. It can work as a superfood for people with diabetes, as it can stabilize the sugar level.
Besides, it can also reduce the inflammation inside your body, and you can feel lighter after eating barley. It can also cleanse your digestive tract.
Nutrition Facts About Barley:
A cup full of uncooked barley, about 100gms, contains around 354 calories. However, it has 73.5 grams of good carbohydrates.
It is a rich source of vitamin E and zeaxanthin. Moreover, it contains beta-glucan, beta-carotene, and a powerful antioxidant called lutein.
Another unconventional grain on this list, Teff has a unique nutty taste and mild texture. It is extremely rich in dietary fiber and vitamins.
Besides, it is also a great source of iron and calcium that are essential minerals for a healthy physique.
The calcium content of Teff helps to reduce your body weight. Besides, it also restricts your rapid weight gain.
This grain also tastes good to use in salads, soups, and vegetable side dishes. Many people use this as a breakfast grain. Due to its high dietary fiber content, it can help you to reduce your hunger.
Nutrition Facts About Teff:
100 grams of Teff flour contains around 366 calories. It has approximately 70.7 grams of carbohydrate with 12.2 grams of protein and 3.7 grams of fat.
Besides, it is also rich in zinc, copper, potassium, magnesium, and phosphorus.
If you are looking for the best buddy to shrink your unwanted belly fat, oats are your BFF. It is extremely rich in dietary fiber and contains a good amount of protein.
Besides, it has extremely low-fat content and is also low in calories. Because of this good carbohydrate content, it can make you full for a longer period of time, thus reducing your appetite.
Known as a portion of comfort food, oatmeal is your superfood if you are looking for a balanced diet.
The complex carb of oats lasts longer in your digestive system and supplies you with the energy you need without overeating. However, you need to avoid artificial flavorings and sweeteners.
Nutrition Facts About Oats:
Oats are made of around 66% pure carbohydrate.
However, 85% of that carb content is starch, while 11% is dietary fiber. 100 grams of cooked oat can assure 389 calories.
Not only does buckwheat have the most amounts of antioxidants among grains, but it is also one of the best carbs for weight loss.
It controls the blood glucose level and is extremely good for the health of your heart. The main ingredient of buckwheat is soba noodles. Although it is less popular in the USA, it’s a staple food in Japan.
It doesn’t contain any gluten, although it is related to wheat. Raw buckwheat has around 71.5% pure carbohydrate.
It is also a great source of dietary fiber and protein. Due to its low GI index, it is also an excellent option for people with diabetes problems.
Nutrition Facts About Buckwheat:
Boiled or cooked buckwheat contains around 20% carbohydrate by weight. However, the nutritional value is much higher than other grains.
100 grams of raw buckwheat contains about 343 calories. It is also a great source of minerals.
Bananas are the staple carb in several tropical countries. If you don’t want to consume processed sugars, you can use bananas to sweeten your smoothie or any other dish.
It is also suggested that eating up to three bananas each day can help you to reduce weight as well.
It stabilizes the bacterial balance in your gut. Besides, it is also a great source of potassium that can help you get rid of water retention issues.
Bananas are also a great source of glucose that can deliver quick energy when you need it. The GI of bananas is very low, and it aids muscle recovery.
Nutrition Facts About Bananas:
Green bananas contain around 80% starch by weight. However, the starch content decreases as it gets ripe.
A medium-sized banana has approximately 90 calories with 23 grams of good carbohydrates. The glycemic index of bananas lies between 42 and 58.
It is a wheat-rye hybrid that is exceptionally nutritious. You can use it either as rice or quinoa.
And as a surprising fact, the protein content of a half-cup serving of triticale is twice as much as a regular egg. Besides, it contains dietary fiber that is good for your entire digestive system.
Triticale has iron that is good for your brain and potassium that is an excellent element for your muscle.
Besides, it also tastes good, and you can make unique dishes with it. You can make a fantastic main course with triticale, shiitake mushrooms, soy sauce, cloves, and fresh ginger.
Nutrition Facts About Triticale:
It contains around 13% protein, although it is low in both niacin and lysine.
Besides, it is also a great source of phosphorus, magnesium, and manganese that are vital elements for a balanced diet. This grain is also a great source of vitamin B.
9. Black Beans
If used correctly, black beans can be your ideal muscle-building machine. Besides, it can also help you to lose weight at a rapid pace.
It is an excellent source of dietary fiber and high-quality protein. These two ingredients combined can regulate blood glucose levels while delivering the necessary energy to your muscles.
A cup of cooked black beans contains around 12 grams of high-quality protein and about 9 grams of dietary fiber.
Besides, it is also rich in a type of vitamin B called folate. It is a great source of copper as well that can strengthen your muscles and tendons.
Nutrition Facts About Black Beans:
One cup of cooked black bean, around 172 grams, contains 227 calories. It has 15 grams of fiber and 15.2 grams of protein.
Like other carb-based grains, it has a very low glycemic index. This property makes it ideal for people with diabetes problems.
Although it is not a traditional grain, Kamut is undoubtedly one of the best carbs for weight loss. A native grain of the Middle East, it is a rich source of essential omega-3 fatty acids.
It also has a great content of high-quality protein, although it is extremely low in calories. Kamut has around one-third more protein content than regular grains like wheat.
Kamut not only helps to stabilize blood glucose levels but also lowers cholesterol and cytokines levels in your body.
And because of these ingredients, it can effectively fight the inflammation in your body. It also has a great taste as a side dish or in the salad.
Nutrition Facts About Kamut:
100 grams of uncooked Kamut contains around 337 calories. It is a rich source of dietary fiber and protein that you need for a balanced diet.
It has 70% carbohydrate by weight and around 15% protein.
As the wise man said, “An apple a day keeps the doctors away.” It is right by every means. However, it is also one of the best carbs for weight loss.
Apple is high in fiber, although it is relatively low in calories. And it has all the properties to fight off unwanted belly fat. It has polyphenols that can improve your body fat percentage.
Depending on the type and size, an apple contains around 13% to 15% pure carbohydrate.
Besides, it has several vital minerals and antioxidants. Moreover, Apple is also a great source of vitamin C that can build your immunity.
Nutrition Facts About Apple:
A single unpeeled ripe apple of around 100 grams weight has 86% water and 13.8% carbohydrate.
Besides, it has 0.3 grams of protein in it. Although it has a high carb content, the glycemic index of apple varies from 29 to 44.
Blueberries, one of the tastiest fruits, are also among the best carbs for weight loss. It is rich in water and extremely low in calories.
It has a great content of dietary fiber that not only eliminates the hunger sensation but also takes great care of your entire digestive system.
It’s not just your weight loss journey; your daily intake of blueberries is ideal for your overall health.
It is an excellent source of vitamin C and vitamin K. Besides, it can effectively fight health complications due to excessive weight. Moreover, it is also a great source of minerals.
Nutrition Facts About Blueberries:
A typical service of blueberries, around 100 grams, has 84% water content and just 57 calories. It has 14.5 grams of carbohydrate with 0.7 grams of protein.
About 16% of that carbohydrate content is actually fiber. One cup of blueberries contains approximately 3.6 grams of dietary fiber.
Needless to say, broccoli is one of the best carbs for weight loss. It is a superfood that is rich in dietary fiber that can effectively eliminate the chance of overeating.
And for that, fat content in your belly region can burn easily. It is also an excellent aid for your digestive system and maintains a lower blood sugar level.
Broccoli is a great source of vitamin C that not only helps strengthen your immune system but also reduces the cortisol level in stressful situations.
Not just broccoli but the entire cruciferous-vegetable family consisting of kale, arugula, and Chinese cabbage has good carbohydrates.
Nutrition Facts About Broccoli:
Raw broccoli is around 90% water. A typical serving of one cup of broccoli, about 91 grams, has just 31 calories.
Besides, it has 6 grams of good carbohydrates with 2.5 grams of protein. It has a minimal trace of fat.
14. Whole Wheat Bread
Whole grain bread or whole wheat bread is a type of brown bread that is now popular in many countries.
It contains all the vital nutrients that can help you to lose weight in an effective way. Besides, it is healthier than typical refined bread due to its complex carb and dietary fiber contents.
It digests pretty slowly in our body, thus making us full for a longer period. This not only helps to reduce your hunger but also effectively cuts your daily calorie intake.
However, you need to check the label for the high fructose content as it can harm your diet.
Nutrition Facts About Whole Wheat Bread:
A typical slice of whole wheat bread, around 43 grams, contains about 12 to 20 grams of carbs.
Out of which, approximately 3 grams is dietary fiber. A single slice contains around 80 calories without any trace of harmful fat.
Even Popeye has his trust in spinach to get his immense strength. And who are we to deny the sailor man?
Spinach is actually a superfood that is rich in dietary fiber, vital nutrients, and minerals like iron and calcium. And for many years, it has been adopted as one of the key components of the weight loss journey.
It has insoluble fibers that are also extremely low in calories. And because of that, it can make you fill full for a very long time without the burden of additional calorie intake.
This green leafy food has a good amount of water content that is also an ideal aid for your weight loss journey.
Nutrition Facts About Spinach:
100 grams of raw spinach has around 23 calories.
It is made up of 91% water with 3.6% of carbohydrates and 2.9% of protein. Most of the carb content in spinach is actually fiber.
We have mentioned all the best carbs for weight loss. However, you need to understand that not a single element can change the overall weight loss process.
You need to find the right balance of your carbs-protein-fat intake.
It will be a great idea to talk to a qualified dietician to know about the diet that can work for your body type and weight.