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Carbohydrates often get a bad rap for causing weight gain, but the reality is that carbs are actually a necessary macronutrient to include in your diet, even if you’re working to lose weight. However, some choices are better for you than others, and refined carbohydrates such as white bread and pasta are better consumed in moderation to see the best weight loss results. Ultimately there’s one variation of carbs that shines above the rest and can be eaten all throughout the day without gaining weight, even helping to improve your overall health. This is what health experts want you to know.
Carbs that will help to keep you full and satisfy future cravings are going to be the best additions to your diet for weight loss, naturally allowing you to maintain a calorie deficit. According to Eat This, Not That, “Complex carbohydrates are made up of long chains of sugar molecules. These carbohydrates keep you full for longer because they take more time for your body to digest and break down for energy,” this includes whole grains, beans, and oats, making them the best additions to your every meal for weight loss.
Unliked their refined counterparts, complex carbohydrates are great to include in your diet as you work to lose weight because they will provide you with sustained energy, making you less inclined to snack throughout the day as your dietary needs have been met. Whole wheat foods such as bread and pasta offer a number of benefits when paired with veggies (another healthy carb) or a form of protein to keep your energy up without spiking your blood sugar.
Lauren Harris-Pincus, M.S., R.D.N., and owner of Nutrition Starring You, explains to SELF, “Your body needs to break down complex carbohydrates because they’re a complicated mesh of molecules.” As your body works to break down these carbs you will remain full and satisfied instead of grazing throughout the day which often leads to overeating and worsening cravings.
Carbohydrates are an essential part of your diet even as you strive to lose weight, provided you’re choosing the healthy options. Complex carbs, fruits, and vegetables are the best foods to include in every meal as they are nutrient dense, delicious, and low in calories, making a deficit easy to maintain without feeling deprived. Try oats for breakfast, a brown rice dish for lunch, and whole wheat pasta for dinner to create a balanced meal plan ideal that keeps weight gain at bay.
