Carbohydrates, often vilified in popular diet trends, are a vital macronutrient that provides the body with energy. However, there are good carbs and bad carbs. While some carbohydrates can contribute to inflammation and weight gain, such as processed ones, others offer valuable nutrients and health benefits. For individuals seeking to reduce inflammation and lose weight, choosing healthier carbohydrates is crucial.
We checked in with 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; Lainey Younkin, a registered dietitian; and Kelly Costa, MS, RDN, to learn about seven of the best carbs to eat in order to reduce inflammation and lose weight. They said that yogurt, berries, edamame, and many more are some of the best options. Read on to discover all seven and why they are so good for you.
1. 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," 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."
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. "Greek yogurt is best for weight loss because protein keeps you fuller between meals, reducing cravings and the desire to overeat," Morrison says.
2. Berries
Berries contain carbohydrates primarily in the form of natural sugars like fructose, glucose, and sucrose. They also typically have a higher proportion of fiber, which can slow down the absorption of sugars into the bloodstream, helping to manage blood sugar levels.
"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. The high fiber content helps remove toxins from the body and keeps the bowels regular, both of which reduce inflammation and weight. 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."
3. Edamame
The carbohydrate content in edamame is relatively moderate compared to some other foods, and it consists mainly of complex carbohydrates. This means that the carbohydrates in edamame are digested more slowly, providing a steady release of energy and helping to keep you feeling full for longer periods. Additionally, the fiber content in edamame can aid in digestion and promote a feeling of satiety, which can be beneficial for weight management.
Younkin 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.
4. Sweet Potatoes
Sweet potatoes, a nutritious and versatile carbohydrate source, offer several benefits for inflammation reduction and weight loss. Despite being a starchy vegetable, sweet potatoes have a lower glycemic index compared to other carbohydrate-rich foods, meaning they cause a slower and more gradual increase in blood sugar levels. This steady release of energy helps to prevent spikes and crashes in blood sugar, which can contribute to inflammation and weight gain.
"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."
5. Sprouted Grain Bread
The sprouted grains in this bread increase their nutrient content and availability, including vitamins, minerals, and antioxidants. Furthermore, this carb typically has a lower glycemic index compared to traditional bread, meaning it causes a slower and steadier increase in blood sugar levels. This can help prevent spikes in insulin and reduce inflammation associated with high blood sugar levels.
"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," Costa 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."
6. Steel-cut oats
Steel-cut oats are rich in soluble fiber, which helps to regulate blood sugar levels by slowing down the absorption of carbohydrates into the bloodstream. This prevents spikes in blood sugar and insulin levels. Additionally, the soluble fiber in steel-cut oats helps you feel full, reducing overall calorie intake and supporting weight loss efforts.
"Steel-cut oats are a great whole-grain option that is slowly digested and thus provide a steady release of glucose into the bloodstream, helping to stabilize blood sugar," she says. "For a nutritious breakfast, consider cooking steel-cut oats in water or unsweetened plant-based milk and topping them with mixed berries, which offer an additional fiber boost and a natural sweetness," Costa says.
7. Blood Oranges
These oranges are rich in vitamin C, which is a powerful antioxidant known for its anti-inflammatory properties. Antioxidants help neutralize free radicals in the body, reducing oxidative stress and inflammation. Additionally, blood oranges contain flavonoids, such as anthocyanins, which also possess anti-inflammatory properties. Furthermore, blood oranges are relatively low in calories and high in fiber, which can aid in weight loss.
"Blood oranges are rich in important nutrients like vitamin C, vitamin A, and antioxidants," Richards says. She explains that these antioxidants are beneficial for your overall health and "known to help prevent chronic diseases common in the West like cancer, heart disease, and obesity. [Vitamin A] supports immune function, is essential for eye health, and can reduce the risk of acne and certain cancers," Richards notes. So, not only do these fruits aid in inflammation and weight management, they also prevent serious health issues.
