This post has been updated since its initial publish date to include more expert insight.
If you want to lose weight by spring, all you have to do is add more carbs to your diet (said nobody, ever). The truth about carbs is more complicated than you probably think — they’re certainly not all bad, and if you choose the right types of carbs they actually can help you lose weight and tamp down on stomach inflammation. Chronic inflammation is to blame for a slew of health problems that include everything from obesity and diabetes to cardiovascular disease, fatty liver disease, and cancer. There are a few causes of inflammation in the body that include lifestyle factors like drinking too much alcohol and not getting enough exercise. But one of the more common reasons why inflammation happens is because of dietary choices.
The link between certain carbs and inflammation doesn’t mean you should throw in the towel on them. Making good choices that included unrefined carbs that are rich in protein and fiber is the way to go to help curb inflammation and lose weight. We reached out to Edibel Quintero, MD and medical advisor at HealthInsider, Dr. Carrie Lam, MD, Lisa Richards, a nutritionist and creator of The Candida Diet, Trista Best, a registered dietitian at Balance One Supplements, and Janet Verney, an Advanced Gut Health Course moderator at the Institute of Integrative Nutrition and founder of ROOTS2Wellness. The four anti-inflammatory carbs they suggest you include in your diet for weight loss are: sweet potatoes, black beans, brown rice, and blood oranges. Find out more below!
Sweet Potatoes
Unlike their starchy white potato cousins, sweet potatoes are a carb that is incredibly rich in protein, fiber, and vitamins and minerals like vitamins A and B-6. "Sweet potatoes can be described as slow carbs, abundant in [fiber], nutrients, and antioxidants," Quintero says. "Furthermore, it’s the perfect choice for people with insulin resistance since it helps in stabilizing blood sugar levels."
While more processed or simple carbs are quickly broken down and only offer a short burst of energy that dies out, sweet potatoes can help maintain your insulin levels so your blood sugar does not crash as quickly. "The spike in your blood sugar levels ends with an even bigger crash, which causes exhaustion and fatigue," Lam explains.
Black Beans
Black beans — and all beans, really — contain a wealth of protein, potassium, iron, magnesium, and other nutrients and are relatively low in calories and fat. Their high carb count is made up mostly of filling fiber, which will sustain you for hours on end.
Best says that adding black beans to your diet can provide more necessary nutrients for your body to take on the day. Black beans, she explains, "pack a ton of nutrients into any meal, which is helpful when you are working to get adequate protein on a plant-based diet and also to reduce your grocery budget." She adds that the "fiber content of these beans will keep you full and satisfied long after a meal and is beneficial for feeding the gut's good bacteria, binding and flushing out toxins and waste from your body, and even helps to reduce cholesterol and body weight."
Brown Rice
Given how much negative attention is given to white rice, a food that can spike glucose levels, it’s tempting to stay away from all rice. But all too many dishes are made 100 percent better with a side of rice, which provides bite and texture. The solution is simple: swap your white rice for brown rice and benefit from additional fiber, protein, and B vitamins.
"Whole grains like oats and brown rice are an excellent source of fiber that promote the good bacteria in our gut and are heart healthy. These starchy carbohydrates give us that wonderful energy we need to keep us going throughout the day." Verney says.
Blood Oranges
When you're making your grocery list and trying to include better carbs, don't forget the fruit aisle. Instead of buying or whipping up fancy juices and smoothies that have added sugars, some of the best carbs around are natural, whole fruits. A blood orange, for example, contains fiber, vitamin C, and vitamin B-6, and it won't spike sugar levels like store-bought orange juice.
"Blood oranges are rich in important nutrients like vitamin C, vitamin A, and antioxidants," Richards lists. She explains that these antioxidants are beneficial for your overall health and "known to help prevent chronic diseases common in the West like cancer, heart disease, and obesity. [Vitamin A] supports immune function, is essential for eye health, and can reduce the risk of acne and certain cancers," Richards notes.
READ MORE:
4 *Good* Carbs You Can Eat Non-Stop And Still Get A Flat Stomach
4 Carbs You Can Eat At Every Meal Without Gaining Weight, According To Experts
