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How to Eat more carbs and lose weight

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How many times have you heard someone tell you: “The only way to lose weight and keep the weight off is by not eat carbs”

Most people think that in order to lose weight, or just to be skinny in general, you must give up carbs forever, but that is a myth.

(Thankfully!!!  I mean who doesn’t love carbs!)

The reality is that if you maintained a lifestyle with absolutely no carbohydrates, you would have little to no energy to get through your day. You also would likely feel like you’re being deprived and rebound by splurging on a lot more carbs than you ate initially. This can ultimately lead to reaching a higher weight than you were when you started. A carb-less lifestyle is NOT sustainable long term.

Since carbohydrates give us most of our energy throughout the day, it’s important to include them in our diets. However not all carbs are created equal.

As most of us know, unhealthy carbs typically are those made from refined white flour and are white rice, white bread, sweets and deserts (to name a few).  These carbohydrates are considered unhealthy because they have a high Glycemic index, meaning once they are consumed they cause the blood sugar levels in the body to spike over a short period of time. These levels then quickly drop, leading to a crush in blood sugar. If this occurs frequently, the rapid fluctuations in blood sugar can take a toll on the body and lead to a disregulation of blood sugar over time, known as Diabetes Type II.

 

Why are these carbs considered unhealthy?

 

Another reason these carbs are considered unhealthy is because they contain high calories but have little to no nutritious value. These carbs are often called “empty calories” for this reason.  

Thankfully empty calorie carbs are not your only option. Below you’ll find “11 smart carbs” which are carbohydrates low in calories and that contribute to your health by providing nutritional value in the form of vitamins and minerals.

 

11 smart carbs

  1. Purple sweet potatoes – These potatoes are a lot less starchy than the average white potatoes. They also have less calories and contain a good amount of vitamin A. The purple potatoes are naturally sweet and can replace white potatoes in many recipes  for a lower carb, low fat meal. Find different recipe ideas with purple sweet potatoes here.
  2. Bananas – This is a fruit that has a natural diuretic so it not only has nutritious value but also assists with your normal bodily functions.  Consuming 2 bananas before a workout can help to avoid sugar crashes.
  3. Squash – This low-calorie carbohydrate contains a good amount of vitamin A, vitamin C, calcium and antioxidants. Squash is extremely affordable and versatile, learn how to incorporate it in your everyday meals with The Everyday Squash cookbook.
  4. Oats – These grains are high in fiber (soluble fiber) which is great for your digestive tract. This is a food that will be used as an immediate energy source rather than stored as body fat. That’s why they are great to eat for breakfast so you can use them as energy throughout the day.
  5. Beetroot –Beetroot is considered one of the 10 most potent antioxidant vegetables according to Pubmed research .Studies also show that beetroot is linked to decreased blood pressure and boosts the immune system by increasing white blood cells (blood cells responsible for fighting infection)
  6. Quinoa – This pseudo-cereal (seeds which are consumed similar to the way is consumed) is extremely high in fiber, protein and all essential amino acids. Learn how to incorporate quinoa in your diet as a replacement for other less nutrient carbs, like white rice, buy trying out new recipes with the 500 Best Quinoa Recipes.
  7. Buckwheat – Like quinoa, buckwheat is also a pseudo-cereal. It contains protein, various minerals and antioxidants.
  8. Soba noodles Soba noodles are actually made from buckwheat flour are extremely high in manganese, Thiamin, protein and soluble fiber. Studies also show that it helps control blood sugar and supports cardiovascular health.
  9. Barley – This a cereal grain that can serve as an appetite suppressant and also has anti-inflammatory properties.  Barley can easily be used to replace rice in some dishes.
  10. Black beans – These beans are high in fiber, cholesterol free low in fat. You can mix black beans with quinoa or other pseudo-cereals for a high energy, low carb meal. 
  11. Amaranth –This Pseudo cereal is high in fiber, antioxidants and minerals. Amaranth is extremely protein rich and is great to eat in place of white rice for a low carbohydrate meal.

There you have it, 11 smart carbs you can start eating today!

If weight loss is your goal, feel free to join the community of like minded woman in the interested in slimming down through healthy meals, workouts and transforming their mindset – Join the 30 – Day Bikini Body Challenge.

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Katerina is the creator behind Pacificpetite. She’s worked as a Cardiac Registered Nurse for 6 years and is passionate about preventing illness in children and adults. She spends most of her time traveling the work and educating people on health and wellness.


Medical disclaimer: All content found on Pacificpetite.com is  not intended to be a substitute for professional medical advice, diagnosis, or treatment. Be sure to seek advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Do not ignore professional medical advice or delay in seeking it because of something you have read on this Website. read full disclaimer here