For many people trying to lose weight, carbohydrate-rich foods are often the first to be eliminated from their diet. The burgers are eaten without buns, a side of baked potatoes is replaced with broccolithe bread basket is not touched.
While it can be beneficial to consider carbohydrate intake when trying to lose weight, registered dieticians say it’s a major myth that carbohydrates are “bad” or should be eliminated altogether. “Carbohydrates are the body’s main source of energy and provide the fuel for muscles and various organs,” says registered dietitian. Jamie Lee McIntyre, RDN. The key is knowing which carbohydrates contain the most nutritional goodness; not all carbohydrates are created equal. And while it’s always best to eat a variety of foods to get a wide range of vitamins and nutrients, there are some high-carb foods in particular that can be especially beneficial.
How carbohydrates fit into a healthy diet
According to registered dietitian Ana Danahy, RD, The reason carbs often get a bad rap is because most people equate carbs with sugar-filled refined foods with little nutritional value, like cakes and chips.
“Refined carbohydrate foods like desserts, pastries, sweetened sodas, or sweetened cereals can give you a quick burst of energy because your body breaks them down and releases glucose quickly. The problem with those foods is that after the burst of energy, you tend to crash,” explains Danahy. “Most people look to more refined carbohydrates for another energy boost, so they get caught in a vicious cycle and end up eating too many calories, often from foods that aren’t very nutritious.”
Danahy explains that this is completely different from how complex carbohydrates affect the body. She says that complex carbohydrates take longer to digest, so they provide long-lasting energy. “Complex carbohydrates tend to have more vitamins, minerals, and fiber as well, so they’re healthier overall,” she says.
While complex carbohydrates are more nutrient-dense, McIntryre says that all types of carbohydrates can be beneficial to include in your diet. She recommends aiming for 45 to 65 percent of calories to come from carbohydrates. “Ideally, you should aim to eat small amounts of complex carbohydrates every few hours, at every meal and snack, to keep your energy up throughout the day,” adds Danahy. Remember, carbohydrates are the body’s preferred source of energy. Because of this, Danahy says that not eating enough can lead to fatigue, trouble concentrating, and even tremors.
Related: Do you feel slow? Experts Say These 58 Natural Foods Will Give You An Energy Boost
Carbohydrate dieticians want everyone to eat more
One of the main reasons both dietitians say cutting out carbs altogether is a mistake is that many carb-based foods have other beneficial nutrients that you’d be missing out on. There are six types of carbohydrates in particular that are said to be especially nutrient-dense, listed below:
1. Beans and legumes
Both Danahy and McIntyre say that beans and legumes are a nutrient-dense powerhouse. In addition to carbohydrates, they are an excellent source of protein and fiber. “They’re also super versatile,” says Danahy. For her, there are so many different types of beans and legumes, as well as endless ways to incorporate them into meals. Plus, they’re affordable and can be stored for months in your pantry.
Related: Why Beans Are Great For Longevity: Plus 9 Other Foods Linked To Extending Lifespan
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2. oatmeal
If you want to eat more foods that support gut and heart health, oatmeal is a good option to prioritize. “Oatmeal is a carbohydrate that contains beta glucan, a soluble fiber that can help lower cholesterol levels, help control blood glucose levels and support immune health,” says McIntyre. Like beans, oatmeal also has fiber, which helps support the digestive system.
3. barley
“Barley is packed with soluble fiber, which helps balance blood sugar and lower cholesterol,” Danahy says of why it’s one of her favorite sources of carbohydrates. She adds that barley is low-glycemic, so it breaks down slowly and doesn’t spike blood sugar levels. Not sure how to eat it? Enjoy it as a side dish or on soups and stews.
4. Starchy vegetables
Potatoes, sweet potatoes corn, beets, peas, squash… Both dietitians say that starchy vegetables like these are full of important nutrients in addition to carbohydrates like fiber and antioxidants. Need more convincing to keep them in your diet? Consider this: Sweet potatoes are a staple food for people in Okinawa, Japana “Blue Zone”, where people regularly live to be 100 years old in good health.
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5. Fruit
Eliminating carbohydrates from your life it would mean missing out on the abundant benefits found in the fruit. McIntyre says that the fruit is full of fiber and antioxidants, which are especially good for brain and heart health. “The vitamins found in fruit are also necessary for digestion and immune function,” he adds.
6. Dairy
“Dairy products, such as yogurt and milk, are an important source of protein, calcium and vitamin D that support bone density, growth, development, and overall health,” says McIntyre. He adds that lactose, the natural carbohydrate found in milk and yogurt, combines with protein and fluids, making it a perfect post-exercise drink because it replenishes energy stores and provides amino acids for repair and maintenance. muscle recovery, with fluid and electrolytes for hydration.
Danahy also recommends dairy foods and beverages and is a particular fan of kefir, which is rich in probiotics that support gut health. “Kefir also provides protein along with carbohydrates, so it’s very well balanced,” she says.
Carbohydrates are an important nutrient that the body relies on for energy. In addition to being key to overall health, carbohydrate foods are delicious! Why give up foods like blackberry-topped oatmeal, white bean chili, and roasted garlic potatoes if you don’t have to? Simply put, life is better and healthier with carbohydrates.
Next, See a list of 20 heart-healthy snacks that are approved by registered dietitians.
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