4 Belly-Blasting, Healthy Carbs (add these to your menu today)

Written by Josh Bezoni

Healthy Carbs

With all the talk about low-carb diets, paleo diets, and ketogenic diets, it’s easy to start thinking that ALL carbs are the enemy and must be avoided. And there are plenty of bad carbs out there (think white bread, sugar, desserts, etc.)! That doesn’t, however, mean you have to completely eliminate all carbs from your diet in an effort to burn fat fast, especially when you choose the RIGHT sources of healthy carbs. In fact, there are some good carbs you’ll want to make sure are part of your regular nutrition plan if you want to bust belly fat.

Below are my top 4 choices of belly-blasting carbs. They’ll leave you full and satisfied, while helping take you closer toward your fat-loss goals to boot!

Top 4 Healthy Carbs

#4 Sprouted Grain Bread

Sprouted grain breads, like Ezekiel 4:9 bread (one of the most popular brands of sprouted grain bread), are a great way to include bread in your diet without all the issues associated with white breads and even 100% whole-wheat breads.

Editor’s Note: 8 Healthy Foods That Cause Flab

You see, Ezekiel bread is organic, sprouted, 100% whole-grain, flourless bread. A 2-slice serving contains a full 8 grams of complete protein and 6 grams of fiber, so you don’t need to give up the bread. Just choose the right kind!

#3: Berries & Cherries

Berries like blueberries, blackberries, raspberries, and cherries (though not technically a berry) are some of the BEST healthy carbs you can eat. They are high in fiber, packed with antioxidants, and score extremely low on the glycemic index (GI)—especially cherries, which come with a GI of just 22.

I enjoy fresh berries for dessert several times a week, and it’s an awesome, nutritious way to finish off any meal. Great as a snack, too! Try them on top of Greek yogurt… Mmm… 🙂

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#2 Quinoa

While brown rice is thought to be the healthy grain, there’s one that’s even better—quinoa.

Quinoa is a gluten-free grain that contains double the protein of brown rice along with more fiber and a lower glycemic load.

Not only that, but quinoa is the ONLY grain to contain complete protein and the full spectrum of amino acids, the building blocks of muscle. It comes in several varieties, including “oatmeal-like” flakes and its whole-grain “rice-like” form.

Enjoy it as an oatmeal substitute for breakfast, in salads or casseroles, or as a wholesome whole-grain, high-protein side item to any lunch or dinner meal.

#1: Beans, Lentils and Other Legumes

Beans and lentils, part of the “legume” family, just may be my #1 choice for healthy carbs. Packed with loads of fiber and protein, these guys come in so many different varieties you’ll never get bored: lentils, chickpeas, black-eyed peas, black beans, red beans, kidney beans, navy beans, butter beans, lima beans, pinto beans… the list goes on.

Because of their fiber and protein content, along with their versatility, I eat something from the legume family in at least one of my meals daily. I’d highly recommend you do the same!

Next time you’re struggling with a carb craving, reach for one of these belly busters instead of the usual fare. You’ll suffer no post-carb guilt because you’re continuing to push yourself closer toward your fitness and fat-loss goals.

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  • rajender malhotra

    always eat healthy food

    • Cristina

      Great advice, rajender! We couldn’t agree more. “You are what you eat”, right?

      There is a tremendous amount of value to eating healthy not only for our physical well being, but also our emotional and mental well being.

    • sukanya suman saha

      If you’re Indian you’ll know the carbs we eat in normal life are THE carbs which are actually good for you. sooji(semolina) , potatoes, atta(whole wheat flour), sabudana(sago), dahlia, rice etc are a part of our normal diet. Whats highly processed is bad. What we normally eat is the same ‘organic’ they demand.

      • Cristina

        Hello Sukanya. Thank you so much for taking a few moments to share this valuable information about your traditional Indian diet.

        We certainly weren’t implying that the carbohydrates mentioned in the above article were the only carbohydrates recommended for consumption in a healthy diet. These are simply a few of the ones we recommend to include as part of a good nutrition plan if one of your goals is weight loss.

        I could not agree more that processed foods should be avoided, and I encourage folks to be mindful of what foods are able to sustain your energy and minimize your hunger and cravings.

        Too often some carbohydrates get a bad rap, one of which being potatoes. Our Head Nutrition and Exercise Coach, Shaun Hadsall, recently posted a video on Facebook which covers this topic. Check it out when time permits.

        Unknown Facts About Potatoes

  • Pamhuggins

    Howoffenshouldi eat fish
    How offs should I eat greens
    How offend should I eat bread or should I

    • Cristina

      Greetings Pamhuggins. Thank you for checking out our article on the 4 Belly-Blasting, Healthy Carbs.

      In response to your inquiry about how often you should be including certain foods in your diet, the answer would be it depends. What specifically are you looking to attain? What is your desired outcome? What specific behaviors are you enforcing to achieve said outcome?

      Generally speaking, if ones goal is to achieve optimal health and wellness, you should aim for a diet rich in nutrient dense foods, and your meal plan should be both manageable and effective in sustaining your energy, and satisfying your hunger and cravings.

      The following resources are a great place to gain some insight on what constitutes good nutrition, and how you can implement changes to your own meal plan to improve your health and wellness:

      Clean Eating: A Beginner’s Guide

      Habits of Highly Effective Nutrition Plans

      I hope this information is helpful in getting the ball rolling. If you have any specific questions or need some guidance on creating a meal plan, it would be our pleasure to help.

      Looking forward to hearing from you!

  • Gordon Christine Fritts

    What is the Legume family contain, the different beans??

    • Cristina

      Great question! A legume is a variety of plants having pods, beans, or peas that contain seeds. As these plants grow, they divide into two parts and the seeds (legumes) stay on one side. Legume is a French word which is derived from the Latin word legumen, which means “anything that can be gathered.”

      In simpler terms, a legume is the seed of plants that are part of the Fabaceae family (formerly Leguminosae).

      The following is a fairly comprehensive list of foods that fall into the legume category:

      Asparagus bean
      Asparagus pea
      Baby lima bean
      Black bean
      Black-eyed pea
      Black turtle bean
      Boston bean
      Boston navy bean
      Broad bean
      Cannellini bean
      Chili bean
      Cranberry bean
      Dwarf bean
      Egyptian bean
      Egyptian white broad bean
      English bean
      Fava bean
      Fava coceira
      Field pea
      French green bean
      Frijol bola roja
      Frijole negro
      Great northern bean
      Green bean
      Green and yellow peas
      Kidney bean
      Lima bean
      Madagascar bean
      Mexican black bean
      Mexican red bean
      Molasses face bean
      Mung bean
      Mung pea
      Mungo bean
      Navy bean
      Pea bean
      Peruvian bean
      Pinto bean
      Red bean
      Red clover
      Red eye bean
      Red kidney bean
      Rice bean
      Runner bean
      Scarlet runner bean
      Small red bean
      Snow pea
      Southern pea
      Sugar snap pea
      Wax bean
      White vlover
      White kidney bean
      White pea bean

      The reason these made our list of 4 Belly-Blasting, Healthy Carbs is that due to their fiber content, legumes don’t spike insulin levels and inhibit fat loss as grains and other simple carbohydrates do. Legumes also tend to be great sources of protein (especially to vegetarians and other non-meat eaters), and they are also a great sources of minerals and fiber.