When it comes to losing weight, carbs often get a bad rap. Diet culture may have led to believe that all carbs are the enemy if you’re trying to lose weight, but that isn’t exactly the case! While it’s true that refined carbs like sugary treats and white bread can thwart your weight loss efforts and lead to weight gain over time, there are plenty of carbs out there that are both healthy and delicious. In fact, adding the right carbs to your meals can even help you slim down and achieve a flatter belly.
To discover a few of the best carbs out there that you can enjoy without sacrificing your weight loss progress or great taste this summer, we checked in with nutritionist Lisa Richards, creator of the Candida Diet, and dietitian Trista Best. They told us that oats and brown rice make great choices. Learn more about the benefits of each of these carbs below.
1. Oats
When it comes to carbs that are both tasty and health, it doesn't get much better than good old oats. This superfood is packed with health benefits, highly satiating, fantastic for digestion, and even great at aiding weight loss.
"Oats are an excellent source of whole grains and contain plenty of fiber and nutrients that make them a healthy meal or snack," Best tells us, noting that "the whole grains keep your blood sugar stabilized, preventing spikes and dips that are associated with increased weight gain."
Luckily, they're also highly versatile. "Healthy oatmeal can be made either savory or sweet without excess calories and when accomplished oatmeal can be the perfect breakfast for weight loss," Best says. Just be sure to stay away from pre-packaged instant oats, keep sugary ingredients to a minimum, and choose healthy add-ins instead, such as nut butters, fruit, nuts and seeds.
2. Brown rice
While rice tastes great in a range of recipes, it's important to remember that not all rice is as great for your health as it is for your taste buds. In fact, refined white rice could lead to weight gain over time. As Richards points out, this carb "has gone through a level of processing which strips it of its bran and germ contents," which means it offers practically no nutritional value.
Fortunately, though, Richards says that brown rice makes a wonderful, weight loss-friendly alternative. "When we consume brown rice the body processes it more slowly because it is a complex carbohydrate," she explains. "This allows for the consumer to experience greater satiety and receive more nutrients." That means eating brown rice will allow you to stay fuller longer and shed pounds faster. Perfect!
