Best Healthy Carbs For Weight Loss

Editor's Note: This article has been recently updated with latest information and research studies.
 

What are Carbohydrates?

Carbohydrates refer to a number of foods whose compounds are broken down through metabolism for the release of energy. The released energy is used for a healthy normal body functions. Conversely, a meal containing too many carbohydrates can upset your body’s sugar requirements resulting in fluctuations of energy and moods. This can give you a feeling of exhaustion or tiredness. It is therefore recommended that you should balance your carbs intake with protein, vitamins, fats, and fiber. Common sources of carbohydrates include chickpeas, potatoes, nuts, parsnips, wholegrain cereals, whole meal breads, sweet corn, yams, root vegetables, oats brown rice, lentils, and whole meal flour. You can also get refined carbohydrates from biscuits, white bread, white rice, white flour, cereals pastries, and pizzas. Simple carbohydrates sources include soft drinks, honey jams, chocolates, jellies food sauces, cakes, and snacks.

Carbohydrates Helps In Weight Loss – Is it True?

Consumption of diet packed with the right kind of carbs is a little secret that will help you get and stay slim for long. The right kind of starch refers to resistant starch. With several studies having being conducted in higher learning institutions, conclusion has been made that resistant starch will help you cut down on your waist. How? With resistant starch, you will eat less*, burn more calories, get more energized reducing* stress, and lower your cholesterol levels. In a recent multicenter study, it was observed that the sleekest people ate more carbs while the overweight took less*. The research concluded that if you want to get slim, 64% of your daily intake should contain carbs. Carbohydrates act as appetite suppressant than protein and fats do. These specially made carbs are gradually digested giving you a feeling of satiation for the better* part of the day. In a research conducted at the University of Surrey in United Kingdom, consumption of resistant starch cut down participants’ calorie intake by 10%. According to researchers, the resistant carbs increases* levels of satiety hormones and instead turns up metabolic processes.

Which are The Best Healthy Carbs For Weight Loss?

The best healthy carbs for weight loss* are plant based carbs which are rich in fiber and contain natural hunger stoppers such as resistant starch. These include potatoes which are also loaded with potassium and vitamin C. Sometimes you may just develop a craving for pasta. Taking whole-wheat pasta at least once a day will give you two or more times the fiber you get from processed varieties. The same case applies with whole-wheat bread and brown rice. Quinoa is a relatively high source of fiber giving four grams per cup. It will make you feel full for longer and avert craving for junks. Barley is renowned for the short duration required in cooking. It has soluble fiber essential for keeping blood cholesterol levels healthy. Consider bulgur which comes readily packed and only requires simple soaking in boiled water. It has a high fiber content of 10 grams per cup. Wheat berries in the unprocessed kernel are not only a good source of fiber but also contains iron, B-vitamins, zinc, and magnesium. Beans, strawberries, beets, and artichoke hearts are also part of the healthy carbs family.

How Does Carbohydrate Work For Weight Loss?

Surprisingly, going for low-carbs diets will help in shedding off the extra weight more sooner than expected. Nevertheless, the loss in weight will come from loss in water and muscle tissues and not fat which you need to lose* to maintain a sleek figure. Additionally, losing muscle tissues is like committing a bodily sabotage. These muscle tissues are required for metabolic functions including burning* calories. Muscle tissues constantly burn calories during metabolic functions even when you are on resting positions. Reduction* of muscle tissues therefore will lead to a decrease* in the amount of calories your body burns*. This means that you won’t continue losing weight once you discontinue the low-carbs diet. However, most people opt for low carbs diet since they want to see rapid weight loss*. Most celebs will resort to low carbs diets in preparation to fit in a dress while preparing for a movie or performance. The best option to make carbohydrates work for weight loss* is to come up with a diet plan that you will be able to stick to in every season and occasion.

Bottom Line

Being an essential part of body requirements, carbohydrates play an important role in the provision of energy for metabolic processes. Observing strict restrictions to consume inadequate amounts of carbs can put your system in to a crisis. With plenty of low carbs sources, both processed and unprocessed, resorting to the available alternatives is a milestone to shedding off the extra pounds. The equation for weight loss* remains that of burning* more calories than you consume each day. You can achieve this by simply sticking to a healthy diet and exercises. You will always wear a smile every minute you step on the scale to witness a weight reduction* and ward off the health risks that comes with being obese or overweight.

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Author

Expert Author : Evan Jensen (Consumer Health Digest)

Evan Jensen is a renowned American Nutritionist, Diet Expert and health writer. He specializes in writing about diet, nutrition, exercise and preventive care. He personally has participated in Marathons, Mountain Endurance Races and many other sporting activities.