For instance, swap out white bread for whole grain bread instead. Whole grains are loaded with nutrients. They are high in fiber, protein and rich in antioxidants. According to WebMD, “a diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.” They also explain that whole-grain diets help maintain regular bowel movements and promote growth of healthy bacteria in the colon.”
*Related: Eat These Foods for a Flat Stomach
Here are The Best Carbs for Weight Loss
Foods made from whole rye have numerous health benefits. They are a good source of fiber, making it a great food for weight loss. “Rye fiber is richly endowed with noncellulose polysaccharides, which have exceptionally high water-binding capacity and quickly give a feeling a fullness and satiety, making rye bread a real help for anyone trying to lose weight (whfoods.com).” Other benefits of rye include lowering the risk of type 2 diabetes, helping prevent gallstones and promoting gastrointestinal health.
Studies have shown that quinoa has nutrients that may help you lose weight. It is loaded with fiber and protein, both which aid in weight loss. According to livestrong, “the protein in quinoa helps stabilize your blood sugar and, because protein takes more energy to break down than carbs or fat, you'll actually burn more calories during digestion.” Tip: Make sure you practice portion control when eating quinoa; too much may result in too many calories.
Lentils are full of fiber and low in fat, this making them one of the best carbs for weight loss. Research has shown they are beneficial to weight loss because they help you feel fuller for longer. They also contain protein; “a one-half-cup serving of lentils cooked in water offers about 9 grams of protein, which helps build lean muscle tissue,” according to SFGATE.
This high nutrient grain contains essential vitamins and minerals for weight loss. Some of these include thiamine, iron, magnesium and zinc. It is cholesterol-free, low in fat and high in fiber. According to research some of the health benefits of barley include, reducing the risk of high blood pressure, improving cardiovascular health, help preventing osteoporosis and preventing diabetes.
Reach for oatmeal next time you’re wondering what to eat for breakfast. A study concluded that the consumption of 100 grams of instant oatmeal per day reduced TV, LDL-C and waist circumference in moderately hypercholesterolemic Chinese men and women. Other benefits of eating oatmeal include stabilizing blood sugar, lowering the risk of colon cancer and reducing blood pressure.