Carbs have long been branded as the enemy of weight loss. However, new research might finally put a stop to this crusade against the humble macronutrient—at least for certain types of carbs. As it turns out, snacking on certain kinds might actually help prevent you from packing on the padding rather than lathering on those layers.
In a study published in the journal The BMJ, researchers analysed the health habits, lifestyles and medical histories of more than 136 000 people. Each participant was asked to answer a series of questionnaires to help give the researchers a solid dataset to work with.
Throughout the study—which ran for over 24 years—participants put on an average of 1.5kg every four years, resulting in a net average weight gain of more than 8kg across the observation period. Those most likely to put on weight were usually indulging in starchy veggies, refined grains and sugary drinks. However, those who snagged their carbs and fibre from healthier sources like fruit, whole grains and non-starchy veg (think: broccoli, asparagus, beans) put on far less weight.
READ MORE: How Carbs Can Actually Help You Lose Weight
Bottom line: carbs have a place on your menu, it’s just about making sure you’re opting for the right kinds of carbs. Let’s look at a few healthy carbs that can help you keep the flab at bay:
1. Buckwheat
These grain-like seeds have an earthy, savoury flavour and are a good way to bulk up your salads or sub in for calorie-dense rice. You’ll also bag plenty of protein and fibre. Several studies have found that eating buckwheat could help improve heart health.
2. Quinoa
This flowering plant provides a bevy of edible seeds that can be transformed into porridges, savoury sides or just to bulk up your stews. While 70% of every portion is made up of carbs, it’s also high in fibre and packs a small amount of protein to help keep your gym ambitions in check. Bonus: it’s gluten-free, so it’s a great alternative to wheat.
READ MORE: The Low-Carb Lasagne Recipe with 82% Less Carbs You Need To Try Now
3. Fruit
Plenty of fruits have high sugar content. But these naturally occurring sugars affect your body differently from the hefty helpings found in cool drinks and chocolates. When you bite into an apple, that influx of sugars is also propped up by a feast of fibre. This will slow down the rate at which your body digests the sugar, helping you avoid that dreaded sugar spike. Plus, studies have found that those who eat fruits lose more weight than those skipping them.
4. Oats
Oats are always a great way to start your day. Boasting slow-release energy and a profound satiating effect, a bowl of porridge will keep you away from the snack drawer. Additionally, a 2021 review found that the nutrients found in oats can help boost your immune system and other studies have found that the beta-glucan fibre in oat grains might help regulate blood-sugar levels and keep your cholesterol down.
READ MORE: Refined Carbohydrates Are Putting Your Life at Risk—Here’s Why
5. Sweet Potatoes
Rich in fibre and delicious, sweet potatoes are a versatile carb that can accompany any meal. These tubers also contain a range of different minerals such as copper, iron and manganese to help keep you healthy. Tuck in.
