Carbohydrates, often a topic of discussion in the realm of nutrition, play a crucial role in providing energy for the body. While it’s true that some carbohydrates can contribute to weight gain if consumed excessively, it’s important to recognize the distinction between various types of carbs. Certain carbohydrates have the potential to support blood sugar stabilization and aid in weight management.
We spoke with Jesse Feder, RDN, CPT, to learn about three healthy carbs you can eat every day to stabilize blood sugar and slim down faster. Feder revealed that oats, quinoa, and buckwheat are the carbs to include more of in your diet.
How Oats, Quinoa, And Buckwheat Aid In Blood Sugar Levels And Weight Loss
Oats, quinoa, and buckwheat stand out as nutritional powerhouses among carbohydrates, offering benefits beyond mere energy provision. These whole grains boast a low glycemic index, meaning they are digested more slowly, leading to a gradual and steady release of glucose into the bloodstream. This property makes them particularly valuable in stabilizing blood sugar levels, aiding in the prevention of energy spikes and crashes. Furthermore, their high fiber content contributes to a prolonged feeling of fullness, promoting satiety and potentially reducing overall calorie intake.
Feder says that "all three of these carbs are loaded with dietary fiber which is essential for controlling/stabilizing our blood sugars as well as optimizing digestion. They slow down digestion, and allow for a slow release of energy over time. Additionally, these carbs are great for increasing feelings of satiety which can prevent the urge to overeat or snack throughout the day. This is great for slimming down."
The Bottom Line
The combination of slow digestion and enhanced satiety makes oats, quinoa, and buckwheat valuable allies in weight loss efforts, providing sustained energy and supporting a balanced approach to managing blood sugar. Incorporating these nutrient-rich grains into a well-rounded diet can contribute to both a healthier lifestyle and effective weight management.
