If you're trying to lose weight and still want to eat carbs, you should eat foods rich in complex carbs because they digest and absorb slowly. This helps you keep your diet steady and lose extra weight without messing up your diet plan. This article will help you learn a lot about what complex carbs are and which types are best.
What are complex carbohydrates?
First, let's explain what carbs are in general and their types before talking about complex carbs.
Carbs are nutrients the body needs every day like proteins and fats. They're the main source of energy for the body. There are three main types:
- Simple carbohydrates: These are carbs made of short chains of sugars. They are found in fruits and sweets. They burn easily and raise blood sugar levels.
- Complex carbohydrates: These carbs have long chains of sugars. They take longer to digest and absorb. So they are healthier than simple carbs because digesting them uses lots of energy. You find them in whole grains, potatoes, sweet potatoes, and more.
- Dietary fiber: These are carbs the body can’t digest. They have long sugar chains and are found in fruits, veggies, grains, and more.
Best complex carbs for weight loss:
Quinoa:
It’s one of the best complex carbs. It’s packed with protein and has good unsaturated fats that are safe for the heart. It also has fiber, vitamin B, and tastes mild and not annoying to eat.
Black beans:
You can add this type of legume to many dishes to enjoy its tasty flavor and great health benefits. It has many nutrients like protein and fiber, plus high levels of antioxidants that help boost your immune system.
100% whole grain bread:
When buying bread, avoid types made from refined carbs. Instead, pick ones made from 100% whole grains with no other additives because they're healthier and have more protein.
Oats:
It's one of the best healthy foods doctors and nutritionists always recommend. Eating a small amount keeps you full for a long time. Plus, it's full of good stuff like proteins and fiber. And find here the easiest and tastiest healthy oat recipes.
Whole wheat pasta:
Usually pasta is made from white flour but whole wheat pasta is healthier and helps you lose weight if eaten in normal amounts. Also, it's recommended to chill pasta in the fridge before eating because the starch turns into resistant starch that takes longer to digest, using more energy and helping with weight loss. You can learn more here about how to lose weight while eating carbs.
Peas:
This type of complex carb, also one of the popular legumes, has many minerals and vitamins your body needs daily. It's also high in protein. You can add it to your healthy meals and enjoy its tasty flavor. Studies show it lowers high blood cholesterol.
Butternut squash:
It's a useful complex carb that’s very nutritious. It offers many benefits for heart, blood vessels, and muscles health. Its soluble fiber lowers blood sugar, so it’s good for diabetics. It also has vitamin C and other nutrients that support overall health.
Barley:
Barley is rich in helpful dietary fiber and many other nutrients like minerals and B vitamins. These nutrients have many benefits for bone health and your body’s immune system.
Kamut grains:
These healthy grains have lots of nutrients and beneficial elements that make them one of the top and best complex carbs like protein, dietary fiber, and other nutrients that act as anti-inflammatories.
