Despite the diet program, carbohydrate intake is still important for your body.
Carbohydrates are important sources of energy, which your body need for daily activities.
However, not all carbohydrates are created the same.
What you need is good carbs for weight loss.
In addition, they must be taken in the correct amount.
…too much consumption of carbohydrates may lead to weight gain.
Good Carbs for Weight Loss: How They Are Defined
The main key for success in dieting is a balanced approach.
It means that your body needs balanced intakes of carbohydrates, proteins, healthy fats, and many other types of micro and macronutrients.
If this becomes a part of your life style, then losing weight is not a heavy burden anymore.
When eating carbohydrates, there is an important key to remember.
Good carbs for weight loss are those who are consumed in a more natural state.
For instance, a slice of fresh fruit is better than a glass of fruit juice.
Boiled whole potato is healthier than potato pasta.
Oat flake cereal is better than oat cookies, but steel cut oats are healthier than oat flake cereal, and so on.
Above all, choosing nutrient dense carbohydrate sources is more important than calorie-rich foods.
For instance, brown rice is better than white rice.
In addition, aim for fiber-rich carbohydrate sources, such as fruits, beans, peas, and oatmeal.
Fiber is important to provide you with longer satiety and to lower the risk for cardiovascAular diseases.
…So, how do you choose good carbohydrates to support your diet program?
Carb Graphic That Helps Much
When planning a diet menu, make sure to consider the following pyramid of good carbs for weight loss.
This indicates the level of priority for choosing foods as the sources of carbohydrates.
Pyramid of good carbs for weight loss
Leafy and Colorful Vegetables
Green leafy vegetables are known for rich contents of vitamin A.
Who knows that they actually contain good carbs for weight loss?
They are the first-priority sources of carbohydrates for weight loss.
Actually, all kinds of veggies are good sources of carbohydrates.
Vibrant veggies, like squash, corn, and beetroot are especially good for dieters…they are also rich in antioxidants.
Indeed, they are relatively high in carbohydrates – healthy carbohydrates.
For instance, a cup of beet slices contains about 39 grams of carbohydrates, while a can of corn contains about 35 grams of carbs.
Leafy greens are wonderful sources of healthy carbohydrates.
Actually, they are very low in carbs, but since they also contain rich fibers, leafy greens provide satiety and balance to the body.
So, make sure to include greens like kale, spinach, romaine, chard, collard, and mustard greens into your meals.
Fresh Fruits, Nuts, Berries, and Seeds
Fruits are always an integral part of diet menu.
Fresh fruits are mostly rich in antioxidants and fibers.
The following are some of the best fruits as the source of good carbs for weight loss:
- Apples. They are rich in pectin, potassium, and vitamin C. They also contain healthy sugars, which do not lead to weight gain even though you consume them in large amounts.
- Pears. They are rich in potassium, fibers, magnesium, and vitamin C. Pears are particularly good for digestive health.
- Berries. This group of fruit particularly has low glycemic index, thus making them good for heart, body, and mind. All kinds of berries, like blueberries, mulberries, raspberries, acai berries, strawberries, blackberries, goji berries, or maqui berries, are rich in antioxidants.
Furthermore, nuts, peas, and seeds are also excellent sources of healthy carbs.
This category of carb source is particularly rich in protein and fibers, which keep blood sugar in control and prevent constipation.
Actually, they have slightly higher contents of carbs compared to other veggies and fruits.
Sweet Potatoes, Yams, and Pumpkin
The third level of good carbs for weight loss includes sweet potatoes, all kinds of squash and pumpkins, as well as yams.
Indeed, their carb contents are higher than those of the previous two categories are.
However, they contain other nutrients, which support your weight loss programs, and have low glycemic index.
Therefore, they help in preventing sugar cravings.
For instance, squash family, which include sweet potatoes, butternut squash, winter squash, hard squash, acorn squash, yellow squash, pumpkin, and zucchini, are excellent sources of vitamin C, fibers, vitamin B6, and magnesium.
If you avoid potato in the diet menu, these are perfect alternatives.
A cup of squash generally contains 20-25 grams of carbs, while a cup of cubed yams contain about 37 grams of carbs.
Whole Grains and Potatoes
…Of the four groups of good carbs for weight loss, this has the highest contents of carbohydrates.
However, they are much better and healthier than any other sources of carbs, like bread and pasta.
Whole grains contain unprocessed carbs, which actually offer a number of health benefits, including:
- High fiber contents, which help in keeping healthy digestive tract
- Slow digestion, which helps in controlling blood sugar and keeps longer satiety
- Rich in vitamins and minerals to supply better nutrient density
- Helping in controlling appetite and preventing blood sugar spike
This source of carbs is much better than heavily processed carb sources, such as rices, pastas, crackers, breads, and cereals.
Whole grains are much easier to tolerate, even by those with poor carb tolerance.
Potatoes are actually good sources of healthy carbs for weight loss as long as young process them in the right way.
Boiled or baked potatoes are healthy, as they supply healthy fibers for your body.
As they contain rich carbohydrates, make sure to consume them in moderate way and avoid fried or grilled potatoes.
The Bottom Line
Even dieters needs adequate carbohydrate intake to keep them energized in doing daily activities.
…An adult needs 135 to 150 grams of carbohydrates a day.
Too low-carb intake may lead to unnecessary effects, such as fatigue and lack of energy.
The key is choosing good carbs for weight loss.
…They are available in leafy greens, vibrant veggies, fresh fruits, nuts, berries, squash family, whole grains, and potatoes.