Contrary to popular belief, not all carbohydrates are “bad”, even if they are perceived as such. In fact, some of them can help accelerate your weight loss efforts. It’s important to note that we’re not talking about refined carbohydrates like white bread, pastries, muffins, cookies, or certain breakfast cereals. However, there are certain carbohydrates that are great to add to your diet, especially if you’re trying to lose weight. (Some of them may surprise you!) If your mind is confusing right now, you’re not alone. Get ready to learn about the best “bad” carbohydrates for weight loss, according to experts.
Eat this, not that! I talked to Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFTand Lissy Lakatos, RD, CDN, CFT, who are on our panel of medical experts, have listed some bad carbohydrates that are actually good for weight loss. Keep reading to learn all about them and once you’re done, don’t miss out on 7 High Fat Foods to Avoid If You Want to Lose Belly Fat.
Next on the list of the best bad carbs for weight loss is potatoes, which may surprise you. “A medium-sized potato has just 110 calories, no fat, and the water and 5 grams of fiber will keep you feeling satisfied when eaten with the skin on,” says Nutrition Twins. “It gets a bad rap because it’s usually overcooked and heavily fried (french fries or tater tots), slathered with butter or sour cream, or mashed with the skin removed and whipped with butter, cream, or full-fat milk. However, when left alone, in their natural form, they can satisfy your carbohydrate cravings as a healthy component of your diet.”
A great way to incorporate potatoes into your weight loss plan is topping them with beans, a little Greek yogurt, or fresh lemon with a pinch of salt and pepper. Then you become a “potassium and vitamin C powerhouse.” ”
According to The Nutrition Twins, “Eating your baked potato when it’s cold can give you a real weight loss bonus because it contains resistant starch, which is good for weight loss. Resistant starch helps promote probiotics in your intestines. Acts as a prebiotic that nourishes the skin, feeds probiotics in the gut, and improves microbiome health. The healthier your microbiome is, the easier it will be to lose weight. ”
Be sure to add corn on the cob to your shopping list as soon as possible. This carbohydrate is great for weight loss because it’s high in fiber and actually requires chewing slowly. “Your brain has more time to receive signals that you’ve eaten,” says Nutrition Twins. “Additionally, the visual cue of a grainless cob on your plate helps make you aware of how much you’ve eaten, making it more difficult to ‘forget’ what you’ve eaten.” Become. Plus, an ear of corn has just about 100 calories and 3 grams of dietary fiber, making you feel full. ”
the study Eating corn regularly may have a variety of health benefits. Reduce your risk of developing chronic health problems such as type 2 diabetes, cardiovascular disease, and obesity. Be careful with the amount of butter you add to the corn. “Corn typically adds more than twice the calories as a serving of corn (or popcorn), which is why corn has such a bad reputation when it comes to weight,” Nutrition Twins warns.
No, it wasn’t a misunderstanding. Bread can actually help you lose weight. “Not all breads are created equal,” Nutrition Twins emphasizes. “Whole-wheat bread is exactly where it’s at. One slice of whole-wheat bread has just 110 to 120 calories and can stop you feeling carb-deprived. This is a big problem because we end up overdoing it and consuming too much refined carbohydrates and sugar, which can wreak havoc on our waistlines.”
Whole grains contain nutrients and fiber that help you feel full. In addition, the study It turns out that people who consume whole grains are much more likely to achieve and manage a healthy weight than those who consume no whole grains at all. “Some of our customers enjoy open-faced sandwiches to get more carbs while keeping their carbs down,” suggests The Nutrition Twins.
You may think of bananas as just another fruit loaded with sugar, but choosing unripe bananas is key to achieving your weight loss goals. “They are a good source of satiating fiber and are low in calories,” says Nutrition Twins. “Unripe bananas contain indigestible resistant starch, which helps block the absorption of carbohydrates, which is clearly important in weight loss. Resistant starch has the following effects: I know there is.” improve insulin sensitivity This is a big problem because insulin insensitivity is associated with weight gain. ”
Next is beets. Don’t shy away from this carbohydrate because it’s high in sugar.Nutrition Twins actually calls beets “sweet little gems” [that] “The nutrients in beets aid the body’s detoxification process, improve athletic performance, and help fight disease. A 2-inch beet contains just 35 calories, 2.5 grams of fiber, and healthy water. “Beets are also a good source of nitrates, which remove harmful substances from the blood. It reduces inflammation by helping remove harmful compounds.”
Plus, if you need a little more “oomph” during your workout to go farther, harder, and burn more fat, the nitrates in beets have been linked to improved physical performance. It is thought that. Helps mitochondria produce more energy within the cell.
You may have heard that carrots are not effective for weight loss because they contain a lot of sugar. Throw away that way of thinking now! ”[Carrots] “There’s no added sugar. In fact, it fights the inflammation that sugar causes, which can make it harder to lose weight and lead to weight gain,” The Nutrition Twins explain. Not only does it provide 4 grams of dietary fiber for just 48 calories, but [but also] Anti-inflammatory nutrients like beta-carotene are essential for eye health and boost immunity. ”
As if carrots couldn’t be more appealing, their high water content helps you stay more hydrated and makes you feel fuller, which means you’ll eat less at your next meal and avoid excess food. You could potentially save a lot of calories. “The majority of our clients do this before meals and tell us they feel lighter and more energized because it not only suppresses their appetite but also helps them stay on track,” says Nutrition. Twins added. “plus, Raw carrots have a low glycemic index (GI), (16 out of 100 for raw), a measure of how quickly a food raises blood sugar levels after eating.
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