This post has been updated since its original publication date of 4/15/2023 to include more expert insight.
You may not associate carbs with weight loss. However, carbs are an important part of any balanced diet, and in moderation, the right options can, in fact, help you reach your goal weight faster. Unlike refined carbs (check out some of the top culprits here), healthier carbs, especially during breakfast, can be a great addition to your diet as you work towards a slimmer waistline.
We checked in with Trista Best, dietitian for Balance One Supplements, and Kelly Costa, MS, RDN, to learn about two healthy carb options to eat in the morning for a slimmer waistline. They told us that potatoes and steel-cut oats offer several health benefits, from low calorie density to high fiber content, all of which can play a role in your weight loss journey. Learn more about their benefits below.
1. Potatoes for weight loss
Despite the fact that they have a bad reputation, Best assures us that potatoes are a "highly nutritious vegetable that can be a beneficial addition to a weight loss diet." Potato lovers rejoice!
Here are just a few of the ways this starchy vegetable can support healthy weight loss:
- Low calorie density - You may think that potatoes are a high-calorie food due to the fact that they're generally regarded as a food that's high in carbohydrates. However, Best says that this vegetable is actually low in calorie density; that means they contain fewer calories per unit of volume than other foods. "This makes them an excellent option for those looking to lose weight while still feeling full and satisfied," she says. Plus, when you feel full and satisfied, you're much less likely to overindulge on high-calorie foods later on.
- High in fiber - Another factor that makes potatoes especially satiating is the fact that they can really pack in the fiber. "Potatoes are a good source of fiber, which can help regulate digestion and keep you feeling full longer," Best explains. Learn more about some of the best high-fiber foods here.
- Nutrient-rich - In addition to fiber, potatoes also offer up a healthy dose of many other nutrients. Best lists vitamin C, potassium, and vitamin B6 as a few, noting that these are all "essential for maintaining overall health," which is especially important if you're trying to shed some pounds. One study found that people who are deficient in vitamin C, in particular, may be more resistant to fat mass loss, so prioritizing this vitamin in your diet is always a good idea. Here are a few other Vitamin C-rich foods to consider.
How to prepare potatoes for weight loss
Of course, the way you prepare your potatoes can make or break the effect this vegetable has on your health, and moderation is always crucial. For example, you shouldn't take these potential benefits as a free pass to scarf down a large order of fries from McDonald's every day (that would come with some serious health risks).
Best recommends baking, roasting, or boiling your potatoes, rather than frying or adding high-calorie toppings like butter and cheese. "Incorporating potatoes into a well-rounded, balanced diet can provide important nutrients while supporting weight loss goals," she concludes.
2. Steel-cut oats for weight loss
There's no overestimating the health benefits of oatmeal. This is one of the healthiest breakfast foods around. It's rich in fiber, versatile, and so tasty. According to Costa, eating steel-cut oats in the morning is also a fantastic way to keep your blood sugar levels stable 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 explains. Plus, you can mix in healthy toppings for an added bonus!
"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," she says. Yum!
