8 Carbohydrates That Won't Make You Gain Weight

Don't Banish Them from Your Diet

If you thought you had to cut out all carbs to lose weight, you're mistaken. Not all carbohydrates are fattening; it's really the quantities that cause this. However, here I'll tell you everything you need to know about those carbohydrates that are ideal to help you lose fat and to add variety to your diet.

We all know the reputation carbohydrates have for being fattening because they cause a spike in blood sugar and a sharp rise in insulin, leading to increased fat storage in the abdomen. And over time, defenseless organs become insulin-resistant, with a risk of developing type 2 diabetes, heart disease, and high blood pressure.

Well, all of that is true, but the story is more complicated because not all carbohydrates are the same, and it will always depend on the quantities you consume. In fact, whole grains, meaning unprocessed carbohydrates with fiber, are slowly absorbed and provide a small but long-lasting supply of energy for muscles to use for several hours. In my experience, eating this type of carbohydrate can even curb sugar cravings, anxieties, and helps avoid nighttime snacking.

So, what are the "magic" carbohydrates that don't make you gain fat?

1. Fruits

Some diets or popular beliefs refer to fruit as bad, especially at night, due to its relatively high sugar concentrations (fructose) compared to other foods. However, so far there isn't a single study demonstrating that fruit is to blame for accumulating belly fat; quite the opposite, it's an essential component in all weight loss diet research. Furthermore, whole fruit contains a high amount of fiber that slows down fructose absorption, thereby preventing sudden insulin spikes. These foods are satiating and also contain antioxidants, vitamins, and minerals.

2. Legumes

Lentils, beans, chickpeas. All high in carbohydrates but with a substantial portion of fiber, which decreases the glycemic response (i.e., the blood sugar response in our body). They are an excellent source of protein for vegetarians or vegans, as well as iron and essential minerals.

3. Oats

One of the most complete and healthy cereals. Rich in carbohydrates, fiber, plant-based protein, vitamins, minerals, and antioxidants. It provides a low glycemic index carbohydrate, meaning sustained energy, and also has a high content of both insoluble and soluble fiber, both of which aid intestinal transit and prevent constipation.

One of the greatest benefits it offers for weight loss is that it provides a greater feeling of fullness and reduces anxiety. For example, oat flours are perfect for adding a sweet and healthy touch to your diet.

4. Dairy Products

For example, plain cow's yogurt is a good source of high-quality protein; however, people tend to eliminate dairy due to lactose, which is the sugar in milk. But it must be clear that lactose is not the same as table sugar, and dairy products, as long as they are unsweetened, have been shown to contribute to body fat loss in any weight loss diet.

Likewise, it contributes to satiety and is a perfect snack before bed due to casein, which is a very slow-absorbing protein.

5. Spelt

It's a type of wheat that hasn't been manipulated or crossbred with other varieties, one of the cereals with the highest amount of protein (14.7%), along with fiber. It also contains tryptophan, which contributes to mental and emotional well-being. And it is rich in essential fatty acids, which are very important for brain function.

6. Quinoa

Technically a seed and not a grain, quinoa is a good source of protein and fiber, and has a very low glycemic index. It is also high in iron, has a complete amino acid profile (ideal for vegetarians and vegans). Due to its flavor and properties, it is a perfect alternative to rice, as it cooks the same and has a very high nutritional value.

7. Brown and Basmati Rice

A large number of people say they don't like brown or basmati rice, but cooked properly it can be an addition to almost any meal. A small portion of brown rice can make your salads, stir-fries, and other vegetable dishes more satisfying, without forcing the big blood sugar spike you would get from eating french fries.

Both contain resistant starch which helps colon health, nourishes our intestinal flora, reduces appetite and does not raise blood insulin.

8. Potatoes

This may be surprising, but moderate amounts of potatoes cooked in healthy oils (unprocessed vegetable oils) will not make you gain fat. Potatoes are actually quite high in iron, vitamin C, vitamin B6, and minerals. They also contain resistant starch, a type of fiber that feeds bad gut bacteria and therefore improves digestive health.

Now you know that you can easily follow your weight loss diet without having to eliminate all carbohydrates.