Despite what you may have heard, carbohydrates can be a helpful tool when it comes to weight loss. While it’s true that consuming an excess of refined carbohydrates (such as white bread or potato chips) can be detrimental to your overall health, there are a variety of healthy carbs out there that are actually great for you—it’s all about choosing the right ones.
To learn more about the benefits of healthy carbs and whole grains, as well as get some insight on the best options out there, we spoke to Charlotte Martin, a registered dietitian, nutritionist, author of The Plant Forward Solution, and founder of Shaped by Charlotte. She said that oats, whole grain bread, quinoa, sweet potatoes, apples, and beans are six healthy carbs to help you shed 5 pounds by summer. Healthy carbs can help with weight loss because they provide the body with glucose, which is converted to energy used to support bodily functions and exercise to shed pounds. They’re able to control satiety, hunger, and overall calorie intake, as well. Find out more below!
READ MORE: The Best Carbs To Eat And Still Lose Weight, According To A Dietitian
1. Oats
Oats are beneficial to weight loss because they have a low-calorie density. "Oats are a nutritional powerhouse known for being rich in beta-glucan—a soluble, fermentable fiber that functions as a prebiotic fiber and has been shown to be particularly effective at lowering total and LDL cholesterol," Martin says.
"Additionally, it may increase satiety, slow gastric emptying, and fuel the production of short-chain fatty acids that may influence appetite regulation." Specifically, oatmeal is loaded with fiber which will keep you full throughout the day. That way you won't feel the need to snack later on.
2. Whole Grain Bread
You may think that bread should be avoided when it comes to weight loss. But, Martin says that this shouldn't be the case. "Bread made from whole grains can pack a serious nutritional punch and aid your weight loss efforts," she notes. "In fact, randomized controlled trials involving an increase in the intake of whole grains showed [a] reduction in body weight and cholesterol, likely reflecting their high fiber content."
"When looking for a nutritious, fiber-rich bread option, look for a 5:1 ratio or less of total carbs to fiber (for example, if a slice of bread has 15 grams [of] carbs, look for at least 3 grams fiber)." But, while whole grain bread is a generally healthy carb, white bread is a refined carbohydrate and should not be eaten for weight loss because it can lead to inflammation.
3. Quinoa
Quinoa is another great healthy carb and superfood to consider adding to your plate. "Quinoa is considered a 'pseudo-grain'—it's categorized as prepared and eaten like a grain, but technically, it's a seed," Martin explains. "It's naturally gluten-free and is a good source of fiber and protein, with 1 cup of cooked quinoa providing about 8 grams of protein and 5 grams of fiber. Protein and fiber make quite the filling duo!"
And, it makes a great ingredient for a variety of recipes. You can add it to a salad, use it as the base for a veggie-packed bowl, or even eat it as a side. No matter how you choose to eat it, your body (and your taste buds!) will love it.
4. Sweet Potatoes
Like bread, potatoes are another food that you may think you should avoid for weight loss. Martin, however, says that potatoes can actually be healthy carbs to help you shed some pounds. "Rest assured, there is no evidence that potatoes when prepared in a healthful manner, will impede your weight loss efforts," she explains.
"That said, it's best to consume potatoes in baked, boiled, roasted, or microwaved form with less fat, as opposed to fried form, for weight loss," Martin adds. And, when it comes to which type of potatoes, experts recommend sweet potatoes. Rich in fiber, vitamin A, and vitamin C, sweet potatoes are one of the most nutritionally dense carbs you could include in your weight loss diet. Yum!
5. Apples
There's a reason they say, "an apple a day keeps the doctor away." Martin recommends this healthy carb for weight loss. "Ignore whoever told you to avoid fruit for weight loss because it's 'too high in sugar,'" she notes. "And apples are one of my favorite fruits for weight management because they're rich in pectin, a type of soluble fiber that can support weight management and digestive health by helping you feel full longer, promoting regularity, and functioning as food for your good gut bacteria." Specifically, Honeycrisp apples contain high amounts of vitamin C, help boost immunity, and aid gut health and weight loss.
6. Beans
Beans may not be the first food you think of when you imagine metabolism-boosting carbs that can help you crush your workouts and burn more calories. However, this unassuming carb can do wonders for your weight loss goals. "They may make you fart, but they won't make you fat. Quite the opposite, in fact," Martin raves.
"Beans are the ultimate package, packing in plenty of fiber—and prebiotic fiber at that—and plant protein, all at a pretty low price point," she adds. Whether you're on a vegan, vegetarian, gluten-free, or any kind of diet, really, adding beans to your weight loss diet can provide you with the necessary nutrients you need to take on your day.
The Bottom Line
So, carbs aren't all bad. Martin also notes that when it comes to healthy, carbohydrate-rich foods, you'll want to choose those that have little to no added sugar and are a good source of fiber and protein. This can help slow digestion and keep you fuller for longer. Of course, at the end of the day, all foods should be eaten in moderation. However, trading your refined carbohydrates for these healthier options may help you shed some pounds before the summer!
