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Carbohydrates have gotten a bad reputation in the media, especially with the rise of popularity of low carb diets for quick weight loss. To many people, carbs are viewed as a threat to a healthy lifestyle, that they can make or break your weightloss journey. The villainizing of carbs is an incredibly dangerous mindset, especially because over restriction not only means your body isn’t getting the nourishment it needs, but it isn’t maintainable in the long term.
It is important to note that all carbs aren’t created equal, some have more nutrient density than others. Noom Coach Jessica Malloy, MPPD, RDN, LD is sharing with SheFinds her five favorite carbs to add to your diet for long term health and vitality.
Oats
“Oats are high in fiber, which is associated with heart health,” Malloy says, “The soluble fiber will thicken in the stomach and help bind dietary cholesterol, thus lowering LDL cholesterol. The bulk created by the fiber will also help you to stay full and satisfied for longer.” Oatmeal is a quick and easy breakfast that’s packed with nutrition. Malloy recommends adding a scoop of peanut butter and cut up fruit on top to add flavor.
Fruits
“Fruits are high in fiber, having those same benefits associated with heart health and gut health as oats,” she says, “They are full of important vitamins and minerals that your body needs. And they are also full of antioxidants, which help to protect the body’s cells.” Eating varied colors and types of fruit is crucial. Fruit makes an excellent snack, having it as a snack with yogurt, adding them to a smoothie, or throwing them on your plate during mealtimes is a great way to add color and nutrition to your diet.
Vegetables
We all know we can afford to eat more vegetables, but they are one of the healthiest type of carbs you can eat. “Vegetables are another high fiber food, carrying the benefits associated with heart and gut health. They are full of important vitamins and minerals as well as antioxidants.” Malloy says. Much like fruit, eating a variety of veggies is crucial, as each one has different vitamins and minerals necessary for feeling your best. A few handy ways you can get more veggies in your diet is to add spinach to smoothies or add an assortment to an egg scramble in the morning.
Beans and Legumes
“These are great sources of fiber as well, they promote gut health by adding bulk to the stool,” Malloy says, “This keeps things moving through the body and helps to prevent constipation. Like in oats, fiber from beans also contributes to staying full and satisfied for longer.” A meal prep friendly way to fit legumes in your diet is chili. There are lots of recipes online--don’t be afraid to add a lot of different beans and tweak as you go. Black beans, kidney beans, and chickpeas are all carbs that are beneficial to your diet.
Whole Grain Pasta
“Whole grain food options as part of a regular diet will help to promote a healthy gut and heart,” she says. Whole grains are an easy swap for more refined carbs you eat regularly. Try swapping your regular pasta for whole grain, or white bread for wheat. Your gut will thank you!
Your body craves carbs and prefers them for energy conversion. The best thing to do is follow a balanced diet full of variety. There may be a lot of frightening language around carbs on social media, but focusing on foods with nutritional benefit is the best way to craft a healthy diet.
