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How do I Lose Weight Using Carbs?
The first step is to look at our eating habits and define the types of carbs that we consume each day. Cookies, fast food/ takeout, chips, and candy are the biggest processed foods. These are loaded with sugar, carbs, fat, and other toxins that shouldn’t even be considered food anymore. Even Refined carbs (white bread, pasta, etc.) our body breaks down into sugar and spikes our insulin levels, storing fat in our body. Complex carbs that are minimally processed and high in fiber like fruit and nuts will take longer to digest, keeping our insulin level balanced and less of a chance of spiking, leading to weight gain. Keep an eye on the complex carbs being consumed as even though they are healthy, they can still be high in calories, natural sugars, healthy fats.
Here are a few food options that are healthy carbs that anyone can benefit from:
Oatmeal is a healthy grain packed with 4g of fiber and 27g of carbohydrates for 1cup. It is also said to help lower cholesterol and provide antioxidants.
Blueberries have a long list of benefits including lowering the risk of heart disease and cancer, being anti-inflammatory, and are believed to have one of the highest antioxidant levels of any fruit or vegetables. One cup of blueberries has 11g of carbohydrates and 3.6g of fiber.
Broccoli is one of the highest protein vegetables with 3.7g of protein per cup cooked. It also has 6g of carbs for one cup cooked and 5g of fiber. They are high in fiber, vitamin C, vitamin K, iron, and potassium.
Almonds, while high in fat, are a healthy fat, carb, and fibrous food. For one ounce of almonds, they contain 6.11g of carbohydrates and 3.54g of fiber. Like oatmeal, eating almonds can lower cholesterol, but they can also lower blood sugar levels and even reduce blood pressure.
Kidney Beans are one of the healthiest sources of protein and fiber we can add to our diet (a great source of protein for those on a plant-based diet). One cup of kidney beans gives us 110g of carbohydrates, 46g of fiber, and 43g of protein. A two-month study was conducted with 30 obese adults on a weight loss diet. The results showed that eating beans and other legumes 4 times per week led to a higher weight loss than a bean-free diet. Kidney beans are also rich in vitamins and minerals including manganese, potassium, and Vitamin K.
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