Most people are terrified of carbs when dieting or watching their figure. It's true, there are a lot of carbohydrates that are detrimental to our health and waistline, and cause our blood sugar to spike. This leads to a surge in insulin which can lead to diabetes, heart disease, and high blood pressure. On that note, not all carbs are the same nor do they create negative impacts on our health. Unprocessed carbs keep our blood sugar, glucose, and insulin levels steady. This, in turn, feeds our muscles supplying us with energy that lasts several hours. This is exactly what you want especially if you are working out and trying to keep your organs healthy.
Carbs That Won't Make You Fat
1. Fruit
Every fad diet I've ever tried always made me fearful of fruit. I eventually grew to never have the desire to eat it at all. I've now learned that it's all about choosing the right fruits that aren't high in sugar. With so many antioxidants and vitamins they provide, I now don't go a day without at least one serving. Stick to a handful of blueberries, strawberries, cantaloupe, or a small banana. Avocados are a powerful fruit loaded with heart-healthy fats. The monounsaturated fat in avocados makes it an excellent snack for weight loss. Regular consumption of avocados is also linked to lowering blood pressure and reducing inflammation.
2. Beans
Everyone knows beans are high in carbohydrates. However, their high-fiber content decreases your risk of obesity, diabetes, and heart disease which all affect your metabolism. Kidney beans are on the lower side when it comes to carbs and will help you feel fuller longer.
3. Oatmeal
I recently started eating steel-cut oatmeal about 3-4 times a week. Prior to that, it had been many years as I associated oatmeal with weight loss stalling thanks to their carbs content. Don't be confused by the Quaker instant oatmeal flavored packets. Choose steel-cut or rolled oats which are low in calories and non-fattening.
4. Dairy
Dairy is one thing I could never live without. If I diet told me to cut out cheese and other dairy products I didn't listen. I'm sure I would have lost more weight sooner, but I never looked at dairy as a weight-loss stall for me. As long as you eat dairy in moderation and don't pick products with added sugar you'll likely be fine. Research shows that unsweetened dairy products like yogurt and milk do not contribute to fat accumulation.
5. Quinoa
Quinoa is technically not a grain but a seed that is a healthy source of fiber and protein. It's gluten-free, packed with B vitamins, and only 32 grams of healthy carbs per serving. Brown rice is also a better choice compared to white rice. Brown rice is another slow-digesting carb that will help you feel full and only contains 26 grams of carbs per 1/2 cup.
6. Potatoes
Ahhh the dreaded potatoes. If you've ever followed a low-carb diet you know that potatoes of any kind were off-limits. On the contrary, potatoes in moderation are a healthy alternative compared to other starches that could derail your diet. Sweet potatoes are rich in carotenoids, which are antioxidants that reduce insulin resistance and positively impact blood sugar levels. Just make sure you don't cook them in vegetable oils.
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