Carbohydrates often get a bad rap, but they play a crucial role in a balanced diet, especially when it comes to losing weight. As fall approaches, incorporating healthy carbs into your meals can support your weight loss goals. Various carbs provide essential nutrients and fiber, which help regulate appetite and stabilize blood sugar levels. These healthy carbs can keep you feeling full longer, reduce cravings, and boost your energy levels, making it easier to stay on track with your weight loss efforts during the cooler months.
We checked in with various health experts to find out about three healthy carbs to add to your diet this autumn for weight loss. They revealed that chickpeas (garbanzo beans), steel-cut oats, and sweet potatoes are the ones to eat. Read on to learn more.
1. Garbanzo Beans (Chickpeas)
These versatile beans are rich in protein, fiber, vitamins, and minerals, making them a valuable addition to any diet. The high protein content of garbanzo beans can help promote feelings of fullness and satiety, potentially reducing overall calorie intake and aiding in weight management.
"I am a huge fan of beans, especially garbanzo beans," Adrienne Youdim, MD, FACP, an internist who specializes in medical weight loss and nutrition and author of “Hungry for More," tells us. “Not only do they provide a nice steady rise in blood sugar, which is critical to keeping you energized all day, they are also packed with protein (nearly 20 grams per serving), which is essential to maintaining lean muscle mass and therefore preserving your metabolism."
2. Steel-Cut Oatmeal
Steel-cut oatmeal, a minimally processed whole grain, is renowned for its health benefits and potential to boost metabolism. Unlike instant oats, steel-cut oats are made by chopping whole oat groats into smaller pieces, preserving their nutritional value and fiber content. They are rich in soluble fiber, which can help regulate blood sugar levels and improve insulin sensitivity.
"Steel cut oatmeal is going to be the most robust high carb food you can start your day with,” Dr. Matt Chalmers, a health and wellness professional, practicing doctor, author and speaker tells us. “This will give you a long slow 'burn' that you can use to keep your energy high and movement quick. Keeping your energy up will help keep your metabolism higher thus allowing you to burn more calories throughout the day as well as allowing you to have the energy to function better. You can also add an egg to the oatmeal to have some protein."
3. Sweet Potatoes
Sweet potatoes are not only delicious but also offer significant benefits for metabolism and overall health. These vibrant root vegetables are rich in fiber, vitamins, minerals, and antioxidants, making them a nutrient-dense choice. The high fiber content of sweet potatoes allows for satiety, which can aid in weight management and support a faster metabolism.
"Sweet potatoes are a nutrient dense root vegetable full of vitamin A, fiber, and other beneficial vitamins and minerals," Lisa Richards, a nutritionist and creator of The Candida Diet tells us. "These nutrients make sweet potatoes an excellent food source for immune health and function."
