Weight loss doesn’t mean avoiding carbs; choosing the right carbs can actually boost metabolism and reduce hunger, helping you lose weight more easily. Sharing 3 types of high-quality carbs you can eat boldly, and 2 types that need strict control. Follow these guidelines, and you’ll see more noticeable weight loss.
3 Types of High-Quality Carbs You Can Eat Boldly
1. Whole Grains: Such as brown rice, oats, quinoa, etc., rich in dietary fiber and B vitamins. Dietary fiber can prolong satiety, prevent overeating, and also promote intestinal movement; B vitamins help break down calories and reduce fat accumulation. It’s recommended to consume 150-200 grams per day, which can replace some white rice and white noodles.
2. Tubers: Like sweet potatoes, purple potatoes, yams, and taros, they have a lower glycemic index than refined carbs and are rich in resistant starch. Resistant starch is not easily digested or absorbed, which can reduce calorie intake and help regulate blood sugar, preventing sudden spikes and drops that trigger hunger surges. When eating tubers, you can reduce your staple food portion; for example, eating a 200-gram sweet potato can mean eating half a bowl of rice less.
3. Legumes: Including red beans, green beans, chickpeas, and kidney beans, they are high in protein and have slowly digestible carbohydrates. When paired with grains, they can enhance protein utilization and increase satiety, helping to avoid snacking between meals. It’s recommended to add them when cooking porridge or rice, with a suggested amount of 50-80 grams per serving.
2 carbs to eat less
1. Refined carbs: Such as white rice, white noodles, white bread, etc., most dietary fiber and nutrients are removed during processing, leading to rapid blood sugar spikes and quick digestion, which can cause post-meal blood sugar to fluctuate sharply, trigger hunger, and lead to consuming more food, thereby increasing weight. It is recommended to control intake to no more than 100 grams per day and replace some with whole grains.
2. Added sugar carbs: such as cakes, milk tea, candies, sugary drinks, etc., contain large amounts of added sugar, are high in calories, and low in nutritional value. Excess calories are easily converted into fat and stored in the body, and they can also affect metabolism, reducing weight loss efficiency. It’s best to eat this type of carb sparingly or not at all. If you really want to, you can choose low-sugar versions and control the frequency, not more than once a week.
During weight loss, properly pairing carbs can both meet your body’s needs and prevent excessive hunger. After sticking to this for 1-2 months, you’ll noticeably feel weight loss and find it less likely to rebound.
