Top 9 best carbs to eat for weight loss

For years we’ve been hearing that cutting carbs should be a cornerstone of most diets, but it turns out that we should include some of them in our diet and lose weight faster and longer. healthy.

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Maple water doesn’t look like it’s high in carbs, but the amount of sugar (also called a simple or fast-acting carb) can make some people think it’s a “bad” drink. But here’s the sweet truth: “Although coconut water seems to get all the attention these days, maple water is a healthy competitor,” says Los Angeles-based dietitian and entertainment nutritionist Shira Lenchewski. For starters, it has about half the sugar of coconut water and only 20 calories per eight-ounce serving. Lenchewski says: “Because it contains nutrients like manganese, iron, and calcium, maple water is an A+ option for rehydrating after a sweaty workout”.

Crispy whole grain rye bread

When you’re craving carbs, here’s what you should eat to keep your cravings under control: It’s made from whole rye, is high in fiber, low in sodium, and fat-free. In fact, Swedish researchers found that whole rye bread ranked first among different rye flours when it came to blood sugar control and appetite regulation. Experts at Penn State University recommend whole grains as a way to reduce belly fat. After putting 50 obese men and women on a low-calorie diet for 12 weeks, the group that ate more whole grains showed a significant decrease in abdominal fat compared to those given whole grains processed.


Oatmeal has a reputation for being a warm and comforting food, which means that when you start dieting, it should be first on your list. Nutritionist Lenchewski is a big proponent of it. Its complex carbohydrates not only fill you up, but will also help you stop overindulging at lunch. Make sure you avoid brands with added sweeteners and flavors. Lenchewski recommends using cinnamon, almond butter or a teaspoon of coconut sugar for extra flavor, writes the Harper’s Bazzar.


As a cereal grain, barley may have the ability to increase the level of a hormone related to satiety. A Swedish study found that boiled barley kernels can change the bacteria in the gut, which in turn can boost metabolism. The researchers also found that this fiber-rich starch has been shown to “reduce hunger.” You can use it for breakfast or toss it into salads and soups.

Whole grain breakfast cereal

Whole grains are naturally low in fat and high in fiber and, according to researchers, can reduce waist size. One study found that men and women who ate more whole grains had a significantly lower BMI and less abdominal fat. Lead researcher Nicola McKeown says: “This study takes the evidence one step further and shows that people who eat more wholegrain foods have less abdominal fat.”

Greek yogurt

This dairy product may not look like it has the typical carbs, the naturally occurring sugars in milk (aka simple carbs) may scare some people away, but it shouldn’t. This creamy snack can help you shed unwanted pounds. Research has found that consuming probiotic yogurt (along with a low-calorie diet) can reduce BMI and body fat percentage. Low-fat Greek yogurt offers a powerful combination of natural sugar and saturated fat, along with protein. Lenchewski says that “healthy fats and proteins can prevent low blood sugar levels, which will help keep sugar cravings at bay”.

Sweet potatoes

It is advisable to include some of these root vegetables in your diet for when you want to satisfy your carbohydrate cravings. A medium-sized sweet potato contains about 27 grams of carbohydrates, but they have been shown to increase levels of adiponectin, a hormone that regulates blood sugar and helps encourage a faster metabolism. They’re also fat-free and have fewer calories and sodium than white potatoes.


Because this grain contains almost twice as much fiber as others, its nutrients are released much more slowly into the bloodstream, keeping sugar levels balanced and boosting metabolism. Also, compared to other modified gluten-free foods, natural gluten-free quinoa has been shown to aid weight loss because it produces lower levels of free fatty acids, which are linked to insulin resistance.

Fried chickpeas

Chickpeas should be at the top of your snack list because they are packed with fiber and protein. A 2014 study states that eating legumes — a specific family of legumes that includes chickpeas, beans, peas and lentils — can prevent overeating and help manage weight. “Roast some soaked chickpeas at 375 degrees for 40 minutes, then add three tablespoons of oil and your favorite seasonings for a crunchy snack customized for your taste buds“, says Lenchewski.

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