I’m a nutritionist and here’s 5 carbs you CAN eat to lose weight faster
WHENEVER we decide to get lean and lose weight, quitting carbs might be the first thing on our agenda.
After all, some of our favourite carb-laden foods such as bread, pasta and potatoes, are just food fat traps, landing straight on our stomachs. Right?
Well actually, no.
Good news just in; certain carbs can actually make our tummy flatter, and help burn off unwanted pounds.
Plus, they’re a pretty essential food group to help us live our day to day lives.
“Carbohydrates are the body’s greatest energy source.
“They provide the body with glucose to use for energy, which can also be stored for future use.
“Carbs also play a valuable role in our gut health, by providing useful fibre to the digestive tract,” says Rhiannon Lambert, nutritionist and author of The Science of Nutrition: Debunk the Diet Myths and Learn How to Eat Well for Health and Happiness.
Most read in Diet & Fitness
“There is a link now between our gut health and maintaining a healthy weight.”
In fact, carbs are so important, Rhiannon says they should make up about one-third of our daily calorie intake.
Although natural, fibre-rich carbs such as wholegrain options are more nutritious than those that have been stripped of their fibre content, even white carbs do have their palace; white flour in the UK has to be fortified with iron, as well as the nutrients thiamine, and niacin, needed for energy.
So before you vow to never indulge in a bowl of pasta, or rid the kitchen cupboards of bread, you might want to reconsider the carb ban.
These 5 carbs could help you lean up, pronto…
1. Pasta
PORTION CONTROL: two handfuls (dried)
“The whole wheat variety of pasta is an easy way to up your fibre content which will help fill you up for longer, support digestive health and lower the risk of disease such as type 2 diabetes,” says Rhiannon.
Although a warming pasta bake is an ideal winter dish, a great way to support a healthy weight is actually with cold pasta.
“When people consume pasta hot, compared to cold, it will release faster into the bloodstream, whereas when it’s cooled down there will be more resistant starch which is meant, studies suggest, to support people with a healthy weight or help aid weight loss as it can help with gut satiety - keeping people satisfied for longer,” says Rhiannon.
2. Rice
PORTION CONTROL: two handfuls (dried)
Opt for brown rice, a great option to serve with curries and tagines.
“It has a nutty flavour and is a great source of dietary fibre,’ says Rhiannon, who goes on to explain that not eating enough carbohydrates, such as in a high protein/low fat diet, can lead to a low mood.
This in turn can lead to binge eating; in particular eating foods that are filled with sugar.
To maintain a good mood, it’s important to ensure levels of serotonin are steady.
“Serotonin is a neurotransmitter that helps relay messages from one area of the brain to another and is believed to influence a variety of psychological functions; it’s known as our ‘happy hormone’ because of its mood-stabilising qualities,” reveals Rhiannon.
She adds that eating good quality carbohydrates alongside a source of protein that contains the amino acid tryptophan (think milk, tuna, chicken, turkey and oats) could also be good for boosting serotonin.
3. Potatoes
PORTION CONTROL: one fist-sized potato
Get potatoes back on the shopping list; and yes, we’re talking about the delicious white spuds that are so often feared.
Whilst fat-covered roast potatoes might not be the healthiest choice, try baking a potato and topping it with a veggie chilli or even the classic beans and cheese combination.
“Baked potatoes aid with digestion due to their high fibre content and they are high in vitamin B6; a key vitamin for the body,” says Rhiannon.
“B vitamins play an important role in keeping the nervous system healthy and helping our bodies release energy from the foods we eat.”
Plus, root vegetables, like potatoes, butternut squash, turnips and parsnips all contain a lot of starchy carbs.
“Everyone should be aiming to eat modest amounts of starchy vegetables.
“Being starchy carbs, they typically contain around 8g of fibre per 100g, which is almost one-third of your daily requirement of fibre.
“Opt for starchy vegetables over refined carbs (such as white bread) if you are aiming to lose some weight,” says Rhiannon.
4. Apples
PORTION CONTROL: one apple
Apples actually involve carbs.
In fact, what might surprise you is that one small apple contains around 21g of carbohydrates, more than the amount found in an average slice of bread.
Apples are also a good source of fibre and vitamin C, which helps keep cells healthy.
“To make your apple even more filling, try pairing it with a teaspoon of nut butter,” says Rhiannon.
Although fruit is one of the most natural foods we could eat, Rhiannon recommends sticking to about two to four servings of fruit a day, which includes a 150ml portion of fruit juice.
5. Bread
PORTION CONTROL: two slices
Bread, aka the stuff of life, is undoubtedly one of the most feared carbs.
But there simply is no need to banish bread from your life.
“Wholegrain bread is packed with nutrients including fibre, B vitamins, antioxidants and trace minerals,” says Rhiannon.
Plus, as a slow-release carb, the energy in bread is released slowly, which can stop you from crashing later in the day, and then reaching for the biscuit tin for a hit of sugar-based energy.
“Bread also has a prebiotic effect which helps maintain your body’s healthy balance and many breads have zero grams of trans and saturated fats per serving.”
Another great bread option is sourdough, which is said to support gut health.
READ MORE SUN STORIES
Studies have shown that healthy gut bacteria can actually play a role in our ability to lose weight.
Rhiannon’s new book is available at all book stores and online. Follow Rhiannon on Instagram.
