Carbohydrates have been accused to increase weight once consumed and have been thought of as the “devil” (while on the other hand, food containing protein is widely more acceptable). This is mostly recommended by gym instructors or people who claim to be nutrition professionals that do not have a proper education on nutrition.
Everyone has heard from a friend, a fitness addict or a gym instructor the following phrase “If you need to lose weight, just cut out carbs!”. To set the record straight here, carbohydrates CAN increase your weight BUT, in the same way that protein and fat do! Meaning that, if you eat more than you should, you will gain weight no matter what the food group.
Leaving carbohydrates out of a diet will help one lose weight but not in the right way. It will help one get rid of unwanted fluids and muscle mass. Also, carbohydrates are the main energy source of the body so not including them in a diet can lead to adverse health defects.
A healthy, balanced diet that will help you lose weight and at the same time stay healthy, is one that incorporates all food groups and includes variety. There are, in fact, some carbohydrates that actually help you lose weight! These are listed below.
WHOLE-WHEAT PASTA. Whole wheat carbohydrates such as pasta, bread and rice increase satiety (feeling of being full) and are also very healthy due to their high fiber content that helps the function of the gastrointestinal tract and is acceptable for consumption from diabetics. Research has also shown that people who consume whole wheat carbohydrates have thinner waists.
OATMEAL. Half of the fiber in oatmeal is soluble fiber; the kind that dissolves into a gel-like substance that increases satiety as it delays the digestion process. Adding more soluble fiber to your diet may help reduce visceral fat that surrounds vital organs and can help metabolic disorders, cardiovascular disease, and diabetes.
QUINOA. This is the most popular, modern carbohydrate and with good reason! Complete in protein, quinoa contains all nine essential amino acids that your body needs to build lean muscle. This is important as the more muscle you have, the more calories your body can burn.
SWEET POTATOES. Just one of these tasty root vegetables contains about 27 grams of carbs, but don’t let that dissuade you: They’ve been shown to increase levels of the adiponectin hormone, which helps regulate blood sugar, meaning that your metabolism works more efficiently. Sweet potatoes are also fat-free and have fewer calories and less sodium than other, white potatoes.