Carbs may have a bad reputation in the dieting world, but the truth is that when you eat the right carbs, they can do wonders for your body. Yes, reducing your intake of refined carbs like the kind found in white bread, white rice, and sugary baked goods is a good step to take for your health, but that doesn’t mean you should cut out all carbs. On the contrary, complex carbs are a crucial part of a balanced diet, and could even help keep your blood sugar levels stable, your metabolism fast, and your digestive system healthy.
Complex carbohydrates offer a steady and sustained release of glucose into the bloodstream. Unlike simple carbohydrates found in processed foods, complex carbs, such as those present in whole grains, legumes, and vegetables, are digested slowly. This slow digestion helps stabilize blood sugar levels, preventing rapid spikes and crashes. Additionally, the gradual release of energy from complex carbs supports a more consistent metabolic rate, aiding in weight management. The fiber content in these carbs is instrumental in improving digestion by promoting a healthy gut environment.
So, what are a few of the best options out there to reap all of these benefits? To discover two great complex carbs you can eat regularly for a healthier body, we spoke to Kelly Costa, MS, RDN. She told us that sprouted bread and steel-cut oats are fantastic choices, and you can eat them first thing in the morning. Learn about the benefits of each below.
1. Sprouted grain bread
Bread is a staple in most diets. However, not all breads are equal when it comes to health benefits. In fact, many of the most popular options can actually take a toll on your health when eaten in excess. White bread, in particular, should be avoided as much as possible in pursuit of a healthier body. But luckily, there are plenty of healthy options out there to replace it with.
Costa recommends sprouted grain bread. She says it's an ideal choice if you want to stabilize your blood sugar and lose weight. Plus, when you add avocado, you've got a perfect, healthy breakfast. "Sprouted grain toast topped with avocado provides a perfect balance of complex carbs, healthy fats, and fiber, promoting stable blood sugar levels and aiding in weight management," she says. "Preparing this for breakfast is as simple as toasting your sprouted grain bread and spreading ripe avocado on top, optionally sprinkled with a pinch of pepper and lemon juice for added flavor." So simple—and so good for you.
2. Steel-cut oats
Speaking of healthy breakfasts... it doesn't get much better than oatmeal. Oats are packed with health benefits for your whole body. Costa says they're an especially great food for anyone looking to stabilize their blood sugar, improve digestion, and lose weight. "Steel-cut oats are a great whole-grain option that is slowly digested and thus provide a steady release of glucose into the bloodstream, helping to stabilize blood sugar," she says.
One of the best things about oatmeal is the fact that you can add an array of healthy toppings to your bowl, including choices that can take your gut health and metabolism to the next level. "For a nutritious breakfast, consider cooking steel-cut oats in water or unsweetened plant-based milk and topping them with mixed berries, which offer an additional fiber boost and a natural sweetness," Costa says. Perfect!
READ MORE: How To Improve Gut Health Naturally: 12 Tips To Consider
