Carbohydrates often get a bad rap when it comes to weight loss, but not all carbs are created equal. In fact, certain healthy carbs can actually boost your metabolism, keep you full longer, and help accelerate fat loss. Doctors and nutrition experts reveal seven carb-rich foods that are not only satisfying but also support your weight loss goals.
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1. Steel-Cut Oatmeal
Steel-cut oatmeal, a minimally processed whole grain, is renowned for its health benefits and potential to boost metabolism. Unlike instant oats, steel-cut oats are made by chopping whole oat groats into smaller pieces, preserving their nutritional value and fiber content. They are rich in soluble fiber, which can help regulate blood sugar levels and improve insulin sensitivity.
"Steel cut oatmeal is going to be the most robust high carb food you can start your day with,” Dr. Matt Chalmers, a health and wellness professional, practicing doctor, author and speaker tells us. “This will give you a long slow 'burn' that you can use to keep your energy high and movement quick. Keeping your energy up will help keep your metabolism higher thus allowing you to burn more calories throughout the day as well as allowing you to have the energy to function better. You can also add an egg to the oatmeal to have some protein."
2. Garbanzo Beans (Chickpeas)
These versatile beans are rich in protein, fiber, vitamins, and minerals, making them a valuable addition to any diet. The high protein content of garbanzo beans can help promote feelings of fullness and satiety, potentially reducing overall calorie intake and aiding in weight management.
"I am a huge fan of beans, especially garbanzo beans," Adrienne Youdim, MD, FACP, an internist who specializes in medical weight loss and nutrition and author of “Hungry for More," tells us. “Not only do they provide a nice steady rise in blood sugar, which is critical to keeping you energized all day, they are also packed with protein (nearly 20 grams per serving), which is essential to maintaining lean muscle mass and therefore preserving your metabolism."
3. Sweet Potatoes
Sweet potatoes are not only delicious but also offer significant benefits for metabolism and overall health. These vibrant root vegetables are rich in fiber, vitamins, minerals, and antioxidants, making them a nutrient-dense choice. The high fiber content of sweet potatoes allows for satiety, which can aid in weight management and support a faster metabolism.
"Sweet potatoes are a nutrient dense root vegetable full of vitamin A, fiber, and other beneficial vitamins and minerals," Lisa Richards, a nutritionist and creator of The Candida Diet tells us. "These nutrients make sweet potatoes an excellent food source for immune health and function."
4. Edamame
Edamame, a popular snack made from young soybeans, can aid in a faster metabolism primarily due to its high protein content. Protein requires more energy to digest compared to fats or carbohydrates, a process known as the thermic effect of food (TEF). Therefore, consuming protein-rich foods like edamame can slightly increase metabolic rate as the body expends more energy during digestion.
Lainey Younkin, a registered dietitian, says, "One cup of cooked edamame has 17 grams of protein and also comes with a whopping eight grams of fiber per meal." These young soybeans are rich in compounds called isoflavones, which have been studied for their potential anti-inflammatory effects.
5. Quinoa
Quinoa, hailed as a superfood, stands out as a fantastic healthy carb option. Dietitian Alyssa Pacheco notes that "this whole grain is a good source of fiber and protein for optimal blood sugar control."
Indeed, in addition to fiber, quinoa is an excellent source of protein, containing all nine essential amino acids. Protein is known for its role in promoting satiety and preserving lean muscle mass during weight loss. By including quinoa in meals, you can enhance their overall protein intake, which aids in maintaining a healthy metabolism and supporting weight loss efforts.
6. Cous Cous
Cous cous is another healthy, fiber-filled alternative to white rice that you may want to make a staple in your weight loss diet. "While it is not very well known, cous cous is an emerging whole grain," Patricia Kolesa MS, RDN of Hackensack Meridian Health, tells us, noting that in addition to its high fiber content, it can also be a great source of protein. All of these nutrients can work together to keep you energized and satiated, which means you'll be ready to take on whatever the day throws at you. Cous cous can be made as a carbohydrate side dish or paired with beans and sauteed vegetables. It can serve as an alternative to white rice or white pasta too!" she raves. We're craving a cous cous salad right about now!
7. Black Beans And Kidney Beans
Beans, including varieties like black beans and kidney beans, contribute to a faster metabolism through several mechanisms. Firstly, beans are rich in protein, which is essential for maintaining and repairing body tissues. Beans are low in fat and contain complex carbohydrates, which are digested slowly, providing a steady source of energy and preventing fluctuations in blood sugar levels.
"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," Charlotte Martin, a registered dietitian, 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.
