The 12 Best Carbs To Eat for a Flat Belly
If you think you need to cut all carbs out of your life and follow a keto diet in order to lose weight, we have news for you: It's just not true! While going low-carb does work for some dieters who enjoy a low-carb lifestyle, it doesn't have to be the case for those who do love to include carbs in their diet. In fact, there are some carbs that are so good for you, they can even help you get that flat belly you've always wanted! This is why we listed out a few of the best carbs to eat for a flat belly.
Below you will find a list of carbs that are full of fiber and good complex carbohydrates, which will help with your digestion, blood sugar, and keep you feel full for hours. These are the types of carbs that don't leave you feeling bloated after, giving you that flat belly you desire. So if you love carbs and you want to shed a few pounds, here are the best carbs to eat for a flat belly. And for more healthy eating tips, be sure to check out our list of 21 Best Healthy Cooking Hacks of All Time.
Besides serving up a third of the day's fiber, a 1-cup serving of this highly nutritious, naturally sweet veggie contains 30% of your daily vitamin C needs. Here's why Squash Is a Fall Superfood You Need to Add to Your Grocery List ASAP.
This fruit provides one of the best and easiest-to-get sources of fiber. A recent study at Wake Forest Baptist Medical Center found that for every 10-gram increase in soluble fiber eaten per day, belly fat was reduced by 3.7% over 5 years. And a study at the University of Western Australia found that the Pink Lady variety had the highest level of antioxidant flavonoids—a fat-burning compound—of any apple. Here are 25 Delicious Apple Recipes you can try!
This fruit that comes in its own wrapper boosts bloat-fighting bacteria in your stomach and is a prime source of potassium, which can help diminish water retention. Each medium banana contains about 36 grams of good carbs: Their low glycemic index means carbs are slowly released into your body, preventing sugar crashes and spurring muscle recovery. Once you buy bananas, here's a Simple Trick That Keeps Bananas Fresh.
Barley is a terrific appetite suppressant because it contains 6 grams of belly-filling, mostly soluble fiber that has been linked to lowered cholesterol, decreased blood sugars, and increased satiety. It also has tons of health benefits like decreased inflammation and stabilized blood sugar levels.
Beans are a great source of protein that includes fiber, which means they keep your blood sugar from spiking and provide the building blocks of muscle growth. One cup of black beans has 12 grams of protein and 9 grams of fiber; they're also rich in folate, a B vitamin that stokes muscle growth, and copper, which strengthens tendons. On top of that, a Spanish study showed that consuming four weekly servings of beans or legumes accelerates weight loss. Plus, did you know black beans are The #1 Best Carb To Eat If You're Trying to Lose Weight?
Lentils, chickpeas, peas, and beans—they're all magic bullets for belly-fat loss. In a study by the American Diabetes Association, it's been proven that legumes aid weight loss more effectively than an equivalent diet that doesn't include them. Those who consumed the legume-rich diet also saw improvements in their "bad" LDL cholesterol levels and systolic blood pressure. Get started with one of these 29 Healthy Chickpea Recipes That Can Help You Lose Weight.
Quinoa is higher in protein than any other grain, and it packs a hefty dose of heart-healthy, unsaturated fats, and B vitamins. Try quinoa in the morning. It has twice the protein of most cereals and fewer carbs.
Sweet potatoes can be called the king of slow carbs because they're digested slowly and keep you feeling fuller and energized longer, plus they are loaded with fiber, nutrients and can help you burn fat. The magic ingredients here are carotenoids, antioxidants that stabilize blood sugar levels and lower insulin resistance, which prevents calories from being converted into fat. And their high vitamin profile (including A, C, and B6) gives you more energy to burn at the gym. So get started with one of these 25 Healthy and Delicious Sweet Potato Recipes.
In most of the country, you'll find them dried, frozen, or canned. But they're worth seeking out because they are a true superpower fruit. Animal studies at the University of Michigan have found that tart cherries have the power to reduce belly fat and alter the expression of fat genes.
You know brown is better, but do you know why? It's because whole wheat contains three parts of the grain, all nutrient-rich and full of fiber. Just be careful—most bread in the bread aisle is filled with high-fructose corn syrup or a blend of whole and enriched wheat. It's worth splurging on the pricier stuff, often found in the freezer section.
As with whole-wheat bread, you're getting all three parts of the grain, with fiber to increase satiety and prevent overeating. For variety, try pasta made from lentils, chickpeas, black beans, or quinoa; all are full of fiber.
Packed with protein and probiotics, a cup of yogurt will satisfy hunger and improve your gut health, a key factor in weight loss. It is also rich in vitamin D and calcium, and it's one of the few foods containing conjugated linoleic acid, a special fat that studies show may reduce body fat. But you need to get the right kind to take advantage of these benefits. Most yogurts are full of sugar and fruity sweeteners. When you go shopping, be sure to refer to our list of 20 Best and Worst Greek Yogurts, According to Nutritionists.