According to a nutritionist, the best carbs to eat and still lose weight
For years you’ve probably been told that to successfully lose weight you need to cut back on all carbs. But it turns out you should keep eating a few. Carbohydrates aren’t evil – your body needs them and they might be the best type of food for weight loss! When consumed in moderation, healthy carbohydrates can keep you full and full longer throughout the day.
Whether you’re starting your weight loss journey or looking for fresh ideas to spice up your diet, experts say non-starchy vegetables and whole grains are the best carbs to eat and still lose weight. To learn more about these carbs, we spoke to Barbara Kovalenko, a Registered Dietitian and Nutritionist at Lasta. she said that non-starchy vegetables And full grain are the best because they are low in calories but high in fiber. Read on to find out more!
Non-starchy vegetables
According to the Food and Drug Administration, the recommended daily carbohydrate ratio should be 300 grams per day (if you’re eating a 2,000-calorie diet). One healthy carbohydrate Kovalenko recommends is non-starchy vegetables like spinach, broccoli, cauliflower, and zucchini.
“Non-starchy veggies,” she explains, “are a great carb option for weight loss because they’re low in calories and high in fiber, which quite possibly is.” help you feel full and satisfied with fewer calories. They also provide important nutrients like vitamins and minerals that can support overall health and weight management.” They can be eaten raw and added to salads. Or they can be roasted, sautéed, steamed, or grilled. If you want to add flavor without the extra calories, consider adding herbs and spices that can also boost your immunity, like rosemary!
full grain
Quinoa, brown rice, oats, and barley are some common whole grains, and unlike refined carbohydrates, which can lead to inflammation, Kovalenko says you can still eat and lose weight. “Whole grains are another great carb option for weight loss because they’re also high in fiber, which can help you feel full and satisfied. they also provide important nutrientslike B vitamins and minerals, which can support energy levels and overall health,” she notes. “Also, eating whole grains has been linked to a lower risk of obesity and other chronic diseases.”
And thankfully, whole grains can be cooked in a variety of ways, she says, “like boiled, steamed, or baked.” You can also add veggies or spices and herbs to make your whole grains even tastier without the extra calories. Kovalenko also warns that it’s important to keep track of portion sizes, “since whole grains can still contribute to caloric intake when consumed in large amounts.” Check out some life-changing portion control tricks dieticians point to for weight loss swear.
bottom line
Now you know how beneficial carbohydrates can be! While refined and processed carbs like those found in white bread can aggravate inflammation so much and should be avoided, instead opt for carbs that are high in fiber and give your body energy. Experts like Kovalenko say non-starchy vegetables and whole grains will satisfy your carb cravings without adding extra pounds. However, she also warns that “it’s important to also include a variety of other foods like lean protein, healthy fats and fruits to ensure you’re getting all your nutritional needs.”