If you want to eat healthy without giving up all carbs, this article will show you the best complex carbs for weight loss.
Many people think that all carbs are bad.
That’s why low-carb diets such as Atkins and Keto are so popular.
The carbs in these diets are reduced to almost 5%, which is drastic considering carbs are a good source of energy.
The truth is not all carbs cause weight gain. The type and amount of carbs you eat is what matters.
It’s best to shift our thinking and realize that carbs are our friend.
Eating complex carbs will increase your intake of fiber and nutrients without adding weight.
Here are the best complex carbohydrates for weight loss
Complex Carbs for Weight Loss
1. Oats
Oats are highly nutritious whole grain rich in vitamins, minerals, and fiber.
They are low in calories and help in weight loss and reducing blood cholesterol levels.
Eating oats for breakfast will keep you full and prevent overeating later in the day.
Don’t stop there. Use them when making smoothies, cookies, pancakes, and muffins.
Go ahead and start your day with a bowl of oatmeal, here are some oatmeal recipes you can try.
2. Sweet Potatoes
Many of us love sweet potatoes because of how tasty they are.
Sweet potatoes are complex carbs that are high in fiber and water.
The high water content and high fiber keep you full for longer and reduce chances of binge eating.
A serving of sweet potatoes only has 86 calories. Eat them by themselves or add them to main meals.
3. Brown Rice
According to Medical News Today swapping white rice for brown rice is one of the best ways to lose weight because of its high fiber content.
A cup of cooked brown rice has 248 calories as opposed to white, which has 205 calories.
This may be conflicting but the benefits outweigh the few extra calories.
It may take some time getting used to brown rice but it’s definitely worth it.
It’s essential in nourishing gut bacteria, reducing the risk of diabetes, and lowering blood cholesterol.
Eat more brown rice with vegetables or meat or chicken stews.
4. Air-Popped Popcorn
Popcorn is thought of more as a snack. You tend to take it while watching movies or relaxing with friends at social events, but do you know popcorn is low in calories and high in fiber?
You can snack on it without consciously thinking about your weight.
However, make sure it’s air-popped. Popcorn cooked with oil has lots of calories.
Three cups of popcorn have 100 calories, which if you think about it is amazing.
If you add salt and butter obviously the calories will increase so watch the amount you use.
5. Chickpeas
Chickpeas are known for making the legendary hummus recipes that we love so much.
You can combine them with pita bread or whole wheat bread and you have a complete meal.
Chickpeas are rich in complex carbs and high in protein.
A cup of chickpeas has 270 calories. Research shows chickpeas help reduce the bad cholesterol in the body.
Here are 5-minute hummus recipes that are simple to make.
6. Whole-wheat Pasta
Pasta is a fast, easy to whip up go to food for the times you are short on time and still want to eat healthy.
Whole wheat pasta contains the bran, endosperm, and germ, as opposed to refined pasta that has stripped the germ and bran.
A study done investigating whole grains effect on risk reduction of obesity showed that there was a small effect in disease reduction but a significant increase in weight loss.
7. White potatoes
Did you know that white potatoes are packed with more potassium than bananas?
White potatoes have been blamed for leading to obesity but it depends on how you cook them.
Boiling and roasting are the best cooking methods since they don’t add calories.
You may be happy to discover how to roast potatoes without boiling.
8. Quinoa
Quinoa is a seed that is high in fiber and nutrients.
Its effect on weight loss is negligible. But it’s loaded with antioxidants and helps regulate blood sugar levels.
This study states that foods like Quinoa that have a high glycemic index can lead to weight gain in the long run because it induces hunger.
You will have to find a balance and choose other foods low in calories or eat in moderation.
9. Whole Wheat Bread
Bread is practically a staple in many homes.
You take in the mornings as toast, or with sandwiches and stews.
Unfortunately, the bread you find in the stores may not be 100% whole wheat.
One slice of whole wheat bread has 69 calories while white bread has 74 calories.
Most importantly, whole wheat bread contains fiber, which aids digestion and weight loss.
10. Black Beans
Black beans have a lower glycemic index that is associated with lower blood sugar levels.
One study demonstrated that eating black beans with rice helps regulate the blood sugar more than white rice alone
Make some black beans stew and eat with rice.
11. Bananas
Bananas are fruits that are loaded in fiber, carbs, and minerals.
A banana has 105 calories, 90% which are carbs.
Bananas contain resistant starches that help slow down sugar absorption and keep you full for longer.
Bananas are the best, you can make pancakes, incorporate them in smoothies, with curries, desserts and stews.
12. Green Peas
Green peas help you maintain a healthy weight.
They are sweet and low in calories. Green peas are also high in fiber and protein.
They make very delicious vegetable stews that are low in calories.
13. Vegetables
Many of us know the amazing benefits of vegetables. They enhance weight loss, curb appetite, and strengthen the immune function.
Eating veggies at every meal will help you lose weight faster.
You may also want to learn how to lose weight when you don’t like veggies.
14. Yams
Yam is a dry starchy complex carbohydrate that’s similar to the potato.
Yams have more carbs than sweet or white potatoes.
If you are on a low-carb diet, it’s best to avoid yams. Otherwise, they are good if you will watch your calories.
15. Kidney Beans
A cup of kidney beans can keep you full for longer, with its high dietary content.
A cup of kidney beans has 127 calories. 72% of carbs in kidney beans is in starch form.
Kidney beans have a starch that is slowly digestible. That means a slow release of carbohydrates and no spikes in blood glucose.
A study done observing the consumption of legumes in 30 obese participants on a low-carb diet demonstrated that 4 weekly servings of legumes increased one of the markers that regulate the lipid cholesterol, which indirectly influences weight loss.
Adding these foods to your diet will definitely enhance your weight loss.
You may also want to follow the VFX program. This program customizes your unique diet and exercise strategies based on your current measurements, food preferences, schedule, and exercise abilities.
Do you know other complex carbs for weight loss?
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