Although it may seem counterintuitive, if you really want to lose weight by summer, all you have to do is add more carbs to your diet. The truth is, carbs aren’t as bad as they seem. The right carbs can actually help you address inflammation and shed pounds. Chronic inflammation can lead to obesity, diabetes, cardiovascular disease, fatty liver disease, cancer, and more. It usually occurs when you eat highly processed food like deli meats, canned foods, and white bread—that’s why eating anti-inflammatory carbs is great for tamping down on inflammation and eventually leading to weight loss.
To learn more about the best anti-inflammatory carbs you can eat for summer weight loss, we spoke to Trista Best, a dietitian for Balance One, Shavonne Morrison, a registered dietitian at Atlas Tea Club, Lisa Richards, a nutritionist and creator of The Candida Diet, and Lainey Younkin, a registered dietitian. They told us that the best carbs to keep inflammation at bay are berries, yogurt, edamame, and sweet potatoes. Find all of their insight below!
1. Yogurt
Yes, yogurt actually is considered a carb! It's also considered a probiotic and is one of the best anti-inflammatory carbs for weight loss. Probiotics can help repopulate the "good" bacteria in your intestines. Then, that bacteria can help you lose weight and reduce inflammation. "Eating more probiotic-rich foods can help reduce inflammation in the body," Best 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."
"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," she continues. "Probiotic-rich foods like yogurt, kefir, kimchi, sauerkraut, and tempeh contain live beneficial bacteria that can help restore balance to the gut microbiome." Best points out that "good" bacteria specifically reduces the levels of pro-inflammatory cytokines in the body which can contribute to chronic inflammation.
Morrison suggests choosing a plain, low-fat Greek yogurt and to avoid yogurts with added sugars or flavoritng. Plain Greek yogurt is the best type of yogurt to support your weight loss and gut health journey. "Greek yogurt is best for weight loss because protein keeps you fuller between meals, reducing cravings and the desire to overeat," she says, highlighting the protein content.
2. Berries
And, there's one tasty yogurt topping that's just as great at reducing inflammation: berries. In particular, blueberries are packed with antioxidants and offer a range of health benefits, especially when it comes to reducing inflammation. "Blueberries are nutrient-dense, meaning they are low in calories and high in nutrients," Best tells us, pointing out that "just one cup of blueberries contains 4 grams of fiber and almost 25% of the RDI for vitamin C."
Best explains that blueberries are anti-inflammatory due to their high fiber content. "The high fiber content helps remove toxins from the body and keeps the bowels regular, both of which reduce inflammation and weight," she says. The Vitamin C helps, too, "It likely goes without saying that the vitamin C content is great for immune health, but also acts as an antioxidant to remove toxins from the body." Nice!
3. Edamame
Edamame beans are another great carb for weight loss and reducing inflammation. These green beans can be eaten as a salty snack, appetizer, side, or mixed into your favorite stir fry. They are high in protein and fiber which can help you stay full throughout the day.
"Edamame is a high-protein, plant-based option that can be enjoyed fresh or roasted. You can eat it plain as a snack or add to a stir fry," Younkin explains. "One cup of cooked edamame has 17 grams of protein and also comes with a whopping eight grams of fiber per meal." The combination of protein and fiber can help suppress your hunger hormones, keep you fuller longer, boost energy, and aid in weight loss. Plus, studies have shown that isoflavones, which are compounds found in soy like edamame, can help to reduce the C-reactive protein levels. This can also help reduce inflammation.
4. Sweet Potatoes
And, if we're talking about carbs, we can't forget about potatoes! While processed white potatoes can be detrimental to weight loss goals, sweet potatoes are a nutritious carb that can boost your immunity, reduce inflammation, and help you shed some pounds. "Sweet potatoes are a nutrient dense root vegetable full of vitamin A, fiber, and other beneficial vitamins and minerals," Richards tells us. "These nutrients make sweet potatoes an excellent food source for immune health and function."
Additionally, sweet potatoes offer anti-inflammatory benefits, making them a great choice for your gut health as well. The beta-carotene in sweet potatoes has been shown to fight inflammation. So, if you're looking for a delicious way to reduce inflammation, add some sweet potatoes to your plate!
The Bottom Line
At the end of the day, experts agree that berries, yogurt, edamame, and sweet potatoes are the best anti-inflammatory carbs you can eat to reduce inflammation and lose weight by summer. Making good choices that included unrefined carbs that are rich in protein and fiber is the way to go to help curb inflammation and lose weight.
