While carbs tend to be the most vilified food group when it comes to weight gain, they aren’t actually the enemy. Carbs can actually aid energy boosting, cravings control, and even fat loss. The trick is to find the carbs that take longer to digest, maintain steady blood sugar, and keep satiety for longer. These types of carbs fall under the umbrella of complex, high-fiber, and minimally processed carbs. It is these high-fiber types of carbs that are vastly superior to their processed counterparts.

1. Whole grains

Unlike refined grains, whole grains also contain the germ and bran layer, allowing for more fiber, vitamins, minerals, and nutrients. It is also fiber that helps the satiety factor, as fiber helps slow down digestion and without the blood sugar spikes that prompt overeating.

The best options are

• Oats
• Barley
• Quinoa
• Brown rice
• Whole-grain bread
• Whole grain pasta
• Farro

These carbs are best for breakfasts and lunches, as they tend to provide energy for long periods of time.

2. Starchy vegetables

These vegetables are also decently slow digesting and filling, making them a fantastic replacement for other refined carbs. They also give more nutrients than other refined carbs.

The best veggies are:

• Sweet potatoes
• Potatoes with skin
• Corn
• Pumpkin
• Squash

These nutrients give fiber, potassium, and antioxidants as well as satisfy cravings.

3.Legumes and Beans

Legumes serve as some of the most effective carbs for getting rid of weight because of the fact that they contain protein and fiber. This combination helps to keep you satisfied for hours.

Some of the best alternatives include the following:

• Lentils

• Chickpeas

• Black Beans

• Kidney Beans

• Peas

Also, legumes contain a very low glycemic index, which means that they reduce hunger and contain blood sugar spikes.

4. Fruits

Whole fruit diets often promote weight gain; however, this is a misconception. The natural sugars that are found in whole fruits are in fact very different from processed sugars. Whole fruits are together with fiber, water, and micronutrients, which consume the sugars and make the perfect balance to promote satiety.

Some healthy, high-fiber fruits include

• Apples

• Berries

• Pears

• Oranges

• Kiwi

They promote the perfect balance of satisfied sugar cravings while promoting metabolic reactions and digestion with the fiber.

5. Non-Starchy Vegetables

These are also often popular as carbs; however, they are actually classified as legumes. Even better news is these types of vegetables are void of a high calorie volume.

Some popular non-starchy vegetables include:

• Broccoli

• Spinach

• Zucchini

• Cauliflower

• Peppers

• Cabbage

They help to reduce the calorie density of meals without hunger and serve to pack meals with bulk.

6. Avoid or Limit Refined Carbs

Certain carbs impact the body very differently than others. Refined carbs digest very quickly and tend to make you hungrier after a while, while also causing your blood sugar to spike.

The following should be limited:

• White bread
• Pastries
• Sugary cereals
• Candy
• Soda
• Plain white rice

These foods provide energy but very little nutrition, making them less than ideal.

Conclusion

When it comes to weight loss, healthy carbs should be included, but the right carbs. Whole grains, fruit, legumes, and starchy vegetables provide the nutrients and fiber that keep your body full and energized. The right carbs also digest more slowly than the refined carbs. This stabilizes blood sugar. Because they digest slowly, they naturally help you maintain a calorie deficit. Pair them with lean protein and healthy fats, and you’ll be eating balanced and satisfying meals.