10 Best Carbohydrate Sources for Weight Loss

Sources of Carbohydrates for Weight Loss

How can I lose weight without eliminating carbohydrate food sources in my diet?

At present, many people would avoid foods that are rich in carbohydrates such as bread, rice, or pasta because they thought that these foods are the culprit on why they are gaining weight aside from eating fatty foods. Maybe this type of thinking is brought about by the many fad diets that are being promoted all over the world which restricts the intake of carbohydrates. We at Sampateek, would like to give you a better understanding about carbohydrates.

Carbohydrates are needed by the body because it provides us with an immediate source of energy. But remember that we must get them from good sources.

There are 2 types of Carbohydrates:

  1. Complex carbohydrates are often referred to as starchy foods. They are found naturally in foods and are rich in fiber. Examples are: brown rice, whole wheat or whole grain bread, oats, corn, and tubers.
  2. Simple Carbohydrates are also known as sugars. They can be either in natural or refined form and have a very sweet taste. Examples are: table sugar, honey, corn syrup, and molasses. This type of carbohydrates should be taken in minimal amounts to avoid health risks such as obesity and Type 2 Diabetes.

Foods that are rich in complex carbohydrates usually contain high amount of dietary fiber. Here are some health promoting benefits of Fiber:

  • Gives us more stable source of energy without adding extra calories.
  • It gives longer feeling of satiety
  • Helps in burning fat and may lower fat accumulation
  • Improves our metabolism.

Here are 10 Best Carbohydrate Sources for Weight Loss:

  1. Rolled Oats - oats are best eaten at breakfast or snack, it will give you the energy you need to jumpstart your day without adding too much calories.
  2. Sweet Potato - this starchy vegetable is beneficial to those people who are aiming to lose weight because sweet potatoes has carotenoids, a type of phytonutrient that helps greatly in the metabolism leading to weight loss.
  3. Whole Wheat Pasta - a favorite lunch or dinner item; whole wheat pasta is very filling and satisfying because aside from the fiber it also has protein so you lessen the chance to overeat during meals.
  4. Brown Rice or Wild Rice - two of the most nutritious types of grain. Both Brown rice and wild rice has low glycemic index which can help prevent metabolic disorders like obesity and Type 2 diabetes.
  5. Lentils - is a low-calorie food but packed with nutrition. It contains resistant starch that speeds up metabolism and aids in fat loss.
  6. White Beans - a half cup of these nutritious beans could provide you with almost 4g of resistant starch which is beneficial  for weight loss and also a good source of protein.
  7. Banana - is naturally sweet; it will help you satisfy your sweet tooth with only around 100 calories depending on the size. Bananas stabilize blood sugar level which can help prevent binging on your next meal.
  8. Muesli - same with oats, Muesli is a popular breakfast or snack item. Since Muesli usually comes with dried fruits and nuts, it would definitely give you the boost you need and also help you lose weight because of its high satiety value.
  9. Quinoa - quinoa is a superfood rich in healthy carbs and loaded with protein which can make you feel full for longer hours even with fewer calories.
  10. Corn - can be eaten alone or mixed with vegetables, either way corn is a great choice when you want to lose weight because it has lower calories than most starchy foods; and it is also rich in insoluble fiber which facilitates in eliminating fats in the body.

Carbohydrate food sources consumed on its natural state is beneficial to your health since most of the nutrients are still intact, unlike those that have undergone processing or refining.

But remember that eating too much of anything can lead to weight gain, that is why it is always important to have a well-balanced diet and to practice portion control at all times.


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