Carbohydrates often get a bad rap when it comes to weight loss; but not all carbs are the same. Of course, refined and simple carbohydrates such as white bread, sugary snacks, and processed foods should be avoided as they can cause spikes in blood sugar and also lead to overeating; but there are many other healthy carbohydrates that doctors and nutritionists recommend because they not only help with losing weight, but also help with keeping it off too!
Women over 40 will greatly benefit from healthy, complex carbs as they provide sustained energy and keep you fuller for longer, which therefore reduces cravings and helps to eliminate snacking and overeating.
Carbohydrates are the body’s primary source of energy, and when it comes to weight loss, the key is to focus on the quality and type of carbs you’re consuming. Processed and refined carbs can lead to weight gain and other health issues, while complex carbs from whole, unprocessed foods can support weight loss and contribute to a healthier diet overall. Take a look at 13 healthy carbs doctors and nutritionists recommend for women over 40 on their weight loss journey below…
1. Sweet Potatoes
Sweet potatoes are not only delicious but also offer significant benefits for metabolism and overall health. These vibrant root vegetables are rich in fiber, vitamins, minerals, and antioxidants, making them a nutrient-dense choice. The high fiber content of sweet potatoes allows for satiety, which can aid in weight management and support a faster metabolism.
"Sweet potatoes are a nutrient dense root vegetable full of vitamin A, fiber, and other beneficial vitamins and minerals," Lisa Richards, a nutritionist and creator of The Candida Diet tells us. "These nutrients make sweet potatoes an excellent food source for immune health and function."
2. Sprouted Grain Bread
Sprouted grain bread is rich in fiber, vitamins, minerals, and enzymes, offering numerous benefits for a boosted metabolism. The high fiber content of sprouted grain bread promotes digestive health and doesn't spike your blood sugar levels, which can support a faster metabolism by preventing crashes in energy. Additionally, the complex carbs found in sprouted grain bread helps with feeling full for longer, similar to other healthy carbs.
"Sprouted grain toast topped with avocado provides a perfect balance of complex carbs, healthy fats, and fiber, promoting stable blood sugar levels and aiding in weight management," Kelly Costa, MS, RDN says. "Preparing this for breakfast is as simple as toasting your sprouted grain bread and spreading ripe avocado on top, optionally sprinkled with a pinch of pepper and lemon juice for added flavor."
3. Steel-Cut Oatmeal
Steel-cut oatmeal, a minimally processed whole grain, is renowned for its health benefits and potential to boost metabolism. Unlike instant oats, steel-cut oats are made by chopping whole oat groats into smaller pieces, preserving their nutritional value and fiber content. They are rich in soluble fiber, which can help regulate blood sugar levels and improve insulin sensitivity.
"Steel cut oatmeal is going to be the most robust high carb food you can start your day with,” Dr. Matt Chalmers, a health and wellness professional, practicing doctor, author and speaker tells us. “This will give you a long slow 'burn' that you can use to keep your energy high and movement quick. Keeping your energy up will help keep your metabolism higher thus allowing you to burn more calories throughout the day as well as allowing you to have the energy to function better. You can also add an egg to the oatmeal to have some protein."
4. Fibrous Vegetables
Fibrous vegetables, such as broccoli, spinach, and kale, play a vital role in promoting a faster metabolism. Packed with dietary fiber, these vegetables require more energy for digestion and the high fiber content also adds bulk to meals, promoting a sense of fullness and reducing overall calorie intake.
"Vegetables such as leafy greens, broccoli, and cauliflower are high in fiber and low in calories. These vegetables take longer to digest, which can increase the body's calorie-burning process," Krutika Nanavati, a registered dietitian and nutritionist says. Additionally, she explains how these carbs work in several ways to boost your metabolism. "Carbohydrates serve as the body's primary source of energy. The body can maintain a more efficient metabolic process by consuming the right kind of carbs," she notes.
Their dietary fiber also plays a crucial role, as she says, "High-fiber carbohydrates, like whole grains and vegetables, increase the body's metabolic rate by requiring more energy to break down during digestion. Carbohydrates rich in fiber contribute to gut health by promoting beneficial bacteria growth, which has been linked to improved metabolism."
5. Garbanzo Beans (Chickpeas)
These versatile beans are rich in protein, fiber, vitamins, and minerals, making them a valuable addition to any diet. The high protein content of garbanzo beans can help promote feelings of fullness and satiety, potentially reducing overall calorie intake and aiding in weight management.
"I am a huge fan of beans, especially garbanzo beans," Adrienne Youdim, MD, FACP, an internist who specializes in medical weight loss and nutrition and author of Hungry for More, tells us. “Not only do they provide a nice steady rise in blood sugar, which is critical to keeping you energized all day, they are also packed with protein (nearly 20 grams per serving), which is essential to maintaining lean muscle mass and therefore preserving your metabolism."
6. Black Beans And Kidney Beans
Beans, including varieties like black beans and kidney beans, contribute to a faster metabolism through several mechanisms. Firstly, beans are rich in protein, which is essential for maintaining and repairing body tissues. Beans are low in fat and contain complex carbohydrates, which are digested slowly, providing a steady source of energy and preventing fluctuations in blood sugar levels.
"Beans are the ultimate package, packing in plenty of fiber—and prebiotic fiber at that—and plant protein, all at a pretty low price point," Charlotte Martin, a registered dietitian, adds. Whether you're on a vegan, vegetarian, gluten-free, or any kind of diet, really, adding beans to your weight loss diet can provide you with the necessary nutrients you need to take on your day.
7. Quinoa
Quinoa, hailed as a superfood, stands out as a fantastic healthy carb option. Dietitian Alyssa Pacheco notes that "this whole grain is a good source of fiber and protein for optimal blood sugar control."
Indeed, in addition to fiber, quinoa is an excellent source of protein, containing all nine essential amino acids. Protein is known for its role in promoting satiety and preserving lean muscle mass during weight loss. By including quinoa in meals, you can enhance their overall protein intake, which aids in maintaining a healthy metabolism and supporting weight loss efforts.
Quinoa's versatility makes it a fantastic choice to eat throughout the day, including as a nutritious breakfast option. Incorporating quinoa into breakfast dishes such as porridge, breakfast bowls, or even as a substitute for oats in pancakes and muffins can provide a hearty and satisfying start to the day. Its mild, nutty flavor complements both sweet and savory ingredients, making it adaptable to various preferences and dietary needs. Yum!
8. Brown Rice
While rice tastes great in a range of recipes, it's important to remember that not all rice is as great for your health as it is for your taste buds. In fact, refined white rice could lead to weight gain over time. As Richards points out, this carb "has gone through a level of processing which strips it of its bran and germ contents," which means it offers practically no nutritional value.
Fortunately, though, Richards says that brown rice makes a wonderful, weight loss-friendly alternative. "When we consume brown rice the body processes it more slowly because it is a complex carbohydrate," she explains. "This allows for the consumer to experience greater satiety and receive more nutrients." That means eating brown rice will allow you to stay fuller longer and shed pounds faster. Perfect!
9. Yogurt
Yogurt can be a great source of carbohydrates, but the best thing is that it can also provide other nutrients like protein, calcium, and beneficial bacteria, making it a nutritious addition to a balanced diet. "Eating more probiotic-rich foods can help reduce inflammation in the body," Trista Best, a dietitian for Balance One, explains. "Probiotics are live microorganisms that are beneficial for health, particularly for gut health. The gut microbiome plays a crucial role in regulating inflammation throughout the body."
Having a balanced gut is crucial for overall health and wellbeing, as she adds, "When the gut microbiome is imbalanced, it can lead to chronic inflammation, which is linked to a wide range of health problems, including autoimmune diseases, heart disease, and certain types of cancer. Probiotic-rich foods like yogurt, among many others, contain live beneficial bacteria that can help restore balance to the gut microbiome."
It's best to go for plain, low-fat Greek yogurt and avoid sugary ones marketed as 'healthy' that have tons of additives and preservatives.
10. Nuts
Despite their relatively high calorie content, nuts have been shown to support weight management and a faster metabolism when consumed in moderation. The monounsaturated and polyunsaturated fats found in nuts have been linked to improved insulin sensitivity and better blood sugar control, which are essential factors in maintaining a healthy metabolism.
"Nuts are a great way to add healthy fats, proteins, fiber and antioxidants to your diet," Dr. Yelena Deshko, ND, a general family practitioner with a special interest in hormonal health explains. "The fats, proteins, and fiber found in nuts help to stabilize blood sugar levels, helping to combat sugar cravings. A 2013 research article found that eating nuts was associated with a reduced risk of death from any cause during the study and that the more frequently nuts were eaten, the lower the risk of death."
11. Barley
The intricate carbohydrates found in barley are metabolized gradually, resulting in a slow release of glucose into the bloodstream and preventing rises in blood sugar levels. This consistent energy supply aids in a swifter metabolism by maintaining stable energy levels and thwarting fluctuations that can lead to weariness and cravings for unhealthy foods.
"Barley helps to lower LDL cholesterol levels by interfering with cholesterol absorption. Its rich fiber content also promotes a feeling of fullness and aids in weight management, indirectly contributing to improved cholesterol levels and heart health," explains Sophia Turner, a registered dietitian, fitness coach, and co-founder of Slimetc.
12. Edamame
Edamame, a popular snack made from young soybeans, can aid in a faster metabolism primarily due to its high protein content. Protein requires more energy to digest compared to fats or carbohydrates, a process known as the thermic effect of food (TEF). Therefore, consuming protein-rich foods like edamame can slightly increase metabolic rate as the body expends more energy during digestion.
Lainey Younkin, a registered dietitian, says, "One cup of cooked edamame has 17 grams of protein and also comes with a whopping eight grams of fiber per meal." These young soybeans are rich in compounds called isoflavones, which have been studied for their potential anti-inflammatory effects.
13. Cous Cous
Cous cous is another healthy, fiber-filled alternative to white rice that you may want to make a staple in your weight loss diet. "While it is not very well known, cous cous is an emerging whole grain," Patricia Kolesa MS, RDN of Hackensack Meridian Health, tells us, noting that in addition to its high fiber content, it can also be a great source of protein. All of these nutrients can work together to keep you energized and satiated, which means you'll be ready to take on whatever the day throws at you. Cous cous can be made as a carbohydrate side dish or paired with beans and sauteed vegetables. It can serve as an alternative to white rice or white pasta too!" she raves. We're craving a cous cous salad right about now!
So, it's true: carbs aren't all bad! Of course, at the end of the day, everything should be eaten in moderation and the right diet for you will depend on a number of factors. However, trading your refined carbohydrates for these healthier options on a regular basis may just take inches off of your waistline.
