Healthy Carbs For Weight Loss

To lose weight, it is important to avoid carbs. However, there are some healthy ones you can eat. check them out.

People have been reducing carbohydrates for years to lose weight. The main aim of most fad diets is to remove carbs from the schedule. However, there are some healthy carbs that can be consumed even when you are on a weight loss journey. Healthy carbs, complex carbs and dietary fiber usually take longer for your body to break down than simple carbs. Your body will have to expend more energy to burn it, which leads to weight loss rather than weight gain. If you include the healthiest carbs in your diet, you can burn fat and stay energized throughout the day. The editorial team of OnlyMyHealth spoke to Dietitian Neha Pathania, Chief- Dietitian, Paras Hospital Gurugram, to know about healthy carbs for weight loss.

Healthy Carbs for Weight Loss

According to dietitian Neha, here are 7 healthy carbs you should be eating for weight loss:

1. Oatmeal

Oatmeal is a beneficial healthy carb that can be consumed if you are on a weight loss journey. Oats are rich in complex carbs, but those sugars are slowed down by the high fiber. In fact, it can even help provide more energy to exercise. The fiber present in it is soluble which reduces the risk of cardiovascular problems. You can have it for breakfast, preferably.

2. Barley

Barley is a cereal grain that has properties to increase levels of an important hormone related to satiety. According to researchers, it was found that this fiber-rich starch can help reduce hunger and cravings. You can include barley in your diet by using it in baked goods and breakfast foods or by using it as a main ingredient in salads and soups.

3. Quinoa

Quinoa is known to be a powerhouse grain that contains a good amount of fiber and many other essential nutrients. These release slowly into the bloodstream, which helps balance sugar levels and improves your metabolism. It is an aid for weight loss because it produces low free fatty acid levels, which are often associated with insulin resistance.

4. Chickpeas

Chickpeas are also another healthy carb that can be a part of your snack list for weight loss. Chana is rich in fiber and protein, which can be beneficial in reducing weight. According to a 2014 study, it was concluded that eating pulses or certain legumes including chickpeas, beans, peas and lentils can help avoid overeating and aid in weight management.

5. Sweet Potato

Sweet potatoes can also be consumed as a healthy carb for weight loss to counter cravings or snack time. It can help increase levels of adiponectin, a hormone that regulates blood sugar levels and helps increase your metabolism. Sweet potatoes are fat-free and contain fewer calories and sodium than white potatoes.

6. Legumes

Legumes effectively help in weight loss and should be a part of your daily diet. People who eat a diet rich in legumes have lower levels of bad LDL cholesterol and systolic blood pressure. To enjoy all the health benefits of legumes, you can include them in your daily diet through salads and then consume them throughout the week.

7. Ragi

If you want to lose some extra kilos, then you can also include ragi in your diet. It is gluten free and helps increase your satiety. You can rely on this healthy carb for successful weight loss. Ragi is a good source of fiber and can help you lose weight while ensuring that it is healthy and strong.