6 Carbs That Can Actually Help You Lose Weight

Written by Chandrama Deshmukh  • 

Everyone dreads the “C” word. In fact, in the fitness world, the word ‘carbs’ is perhaps even more despised than the “F” word – fats! Carbs have gained such a terrible reputation in the last decade or so, that it’s impossible to imagine they’ve got any redeeming qualities in our weight loss journeys.

But, according to science, they actually do. As a matter of fact, there are certain carbs that (if eaten in moderation) can actually help in shedding those pesky pounds! Isn’t this just the most delicious news? (Pun intended.) Then let’s not waste any more time. Here are 6 carbs that you can consume during your diet sans any guilt!

1. Brown Rice (Medium Grain)

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Unseasoned brown rice has almost zero salt content and positively bursts with fiber and essential minerals. And just about any nutritionist will tell you that brown rice is the perfect substitute for its white counterpart every time!

Nutrition: 1 cup, cooked – 218 calories, 46g of carbs, 5g of protein, 4g of fiber, 2g of fat, 15% vitamin B6, 21% magnesium, 107% manganese.

2. Quinoa

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Pronounced as “KEEN-wah,” this South American grain has almost twice as much protein in it than brown rice! And what’s more, this protein-rich gem is packed with all the good proteins –a full set of branched chain, essential amino acids, which makes it a veritable muscle-building elixir. All this protein, in conjunction with fiber, some healthy fats, and a relatively small portion of carbs, helps ensure that your blood sugar levels don’t fluctuate and remain stable.

Additionally, the nutty and soft texture of quinoa can be easily handled by even the fussiest of eaters. And the best part? It cooks just like good ol’ rice and can be ready in simply 15 minutes!

Nutrition: 1 cup, cooked – 222 calories, 39g of carbs, 8g of proteins, 5g of fiber, 4g of fat, 19% folate, 30% magnesium, 58% manganese.

3. Rolled Oats (Old-Fashioned And Instant)

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In case you were wondering, instant oatmeal actually happens to be rolled oats that have simply been cut up in order to cook faster. On the other hand, old-fashioned oatmeal is actually groats (read: hulled grain), which have been rolled into flakes, and take roughly 5 minutes to cook.

There’s no denying it – oats are one of the easiest (and tastiest) ways of boosting the fiber quotient of your diet. Additionally, not only do they lower your risk of type 2 diabetes, high blood pressure, and heart disease, they also supply you with a considerable amount of muscle-building protein! Just steer clear of all the pesky sugar that is added in “flavored” oatmeal, which is available in the market these days. Always opt for plain oats and sweeten it yourself with some honey or fresh fruits instead.

Nutrition: 1 cup, cooked with water – 166 calories, 32g of carbs, 6g of protein, 4g of fiber, 4g of fat, 18% selenium, 68% manganese.

4. Steel-Cut Oats

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Steel-cut oats are actually groats that have been cut up but haven’t been rolled. It has a delicious nutty and rather toothsome flavor, but they take nearly 30 minutes to cook (unless you’ve soaked them overnight). But then again, they’re well worth all that extra effort and time.

According to experts, our gastrointestinal tract enzymes require a lot more time to penetrate and digest the unrolled groats found in steel-cut oatmeal. Which basically causes our uptake of glucose to be much slower, allowing our blood sugar levels to be stable and not fluctuate, thereby making steel-cut oats a great option for diabetic patients.

Nutrition: 1 cup, uncooked – 300 calories, 54g of carbs, 10g of protein, 8g of fiber, 5g of fat, 4% potassium, 27% manganese.

5. Muesli

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Originally from Switzerland, this world-renowned breakfast favorite is actually a “protein and fiber” power mix of dried fruits, rolled oats, and some crunchy nuts. Now, while 1 cup is almost 300 calories (or more, depending upon your mix), still, the payoff in terms of all the essential minerals and vitamins you score makes it a hearty meal!

Nutrition: 1 cup – 289 calories, 66g of carbs, 8g of protein, 6g of fiber, 4g of fat, 31% vitamin E, 52% vitamin B12, 52% vitamin B6.

6. Barley (Pearled)

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It isn’t solely for soups! If you consume barley during breakfast, this delicious fibrous grain can actually cut your blood sugar spike by a whopping 44 percent at the subsequent lunch and 14 percent, later, at dinner. And we’re all well aware that the lesser your blood sugar happens to spike, the more stable your energy (and consequently, hunger) levels will be!

Nutrition: 1 cup, cooked – 193 calories, 44g of carbs, 6g of fiber, 4g of protein, 1g of fat, 16% niacin, 19% selenium, 20% manganese.

Now that you’re aware of the many carb options available to you, which can still aid weight loss, never go carb-starved again!

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