Introduction
If you’re looking to shrink your belly fat, you may be wondering which carbs are best for you. Dietitians have weighed in on the best carbs to help you slim down and get rid of that pesky belly fat. From whole grains to legumes, these 22 carbs are sure to help you reach your weight loss goals. Eating the right carbs can help you feel fuller longer, reduce cravings, and provide essential nutrients to keep your body healthy. So, if you’re ready to start shrinking your belly fat, read on to learn about the best carbs to add to your diet.
22 Best Carbs to Shrink Belly Fat, Say Dietitians — Eat This Not That
If you’re looking to shrink your belly fat, you may be wondering which carbs are best to eat. Dietitians say that certain carbs can help you slim down your midsection. Here are 22 of the best carbs to shrink belly fat, according to dietitians.
1. Oats
Oats are a great source of fiber, which can help you feel fuller for longer and reduce your overall calorie intake. Oats are also rich in antioxidants, which can help reduce inflammation and improve your overall health.
2. Quinoa
Quinoa is a great source of protein and fiber, which can help you feel fuller for longer and reduce your overall calorie intake. Quinoa is also rich in antioxidants, which can help reduce inflammation and improve your overall health.
3. Sweet Potatoes
Sweet potatoes are a great source of fiber and complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Sweet potatoes are also rich in antioxidants, which can help reduce inflammation and improve your overall health.
4. Brown Rice
Brown rice is a great source of complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Brown rice is also rich in antioxidants, which can help reduce inflammation and improve your overall health.
5. Barley
Barley is a great source of fiber and complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Barley is also rich in antioxidants, which can help reduce inflammation and improve your overall health.
6. Buckwheat
Buckwheat is a great source of fiber and complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Buckwheat is also rich in antioxidants, which can help reduce inflammation and improve your overall health.
7. Bulgur
Bulgur is a great source of fiber and complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Bulgur is also rich in antioxidants, which can help reduce inflammation and improve your overall health.
8. Farro
Farro is a great source of fiber and complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Farro is also rich in antioxidants, which can help reduce inflammation and improve your overall health.
9. Whole Wheat Pasta
Whole wheat pasta is a great source of fiber and complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Whole wheat pasta is also rich in antioxidants, which can help reduce inflammation and improve your overall health.
10. Whole Wheat Bread
Whole wheat bread is a great source of fiber and complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Whole wheat bread is also rich in antioxidants, which can help reduce inflammation and improve your overall health.
11. Popcorn
Popcorn is a great source of fiber and complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Popcorn is also rich in antioxidants, which can help reduce inflammation and improve your overall health.
12. Lentils
Lentils are a great source of fiber and complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Lentils are also rich in antioxidants, which can help reduce inflammation and improve your overall health.
13. Chickpeas
Chickpeas are a great source of fiber and complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Chickpeas are also rich in antioxidants, which can help reduce inflammation and improve your overall health.
14. Black Beans
Black beans are a great source of fiber and complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Black beans are also rich in antioxidants, which can help reduce inflammation and improve your overall health.
15. Kidney Beans
Kidney beans are a great source of fiber and complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Kidney beans are also rich in antioxidants, which can help reduce inflammation and improve your overall health.
16. Navy Beans
Navy beans are a great source of fiber and complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Navy beans are also rich in antioxidants, which can help reduce inflammation and improve your overall health.
17. Pinto Beans
Pinto beans are a great source of fiber and complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Pinto beans are also rich in antioxidants, which can help reduce inflammation and improve your overall health.
18. Fruits
Fruits are a great source of fiber and complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Fruits are also rich in antioxidants, which can help reduce inflammation and improve your overall health.
19. Berries
Berries are a great source of fiber and complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Berries are also rich in antioxidants, which can help reduce inflammation and improve your overall health.
20. Apples
Apples are a great source of fiber and complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Apples are also rich in antioxidants, which can help reduce inflammation and improve your overall health.
21. Bananas
Bananas are a great source of fiber and complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Bananas are also rich in antioxidants, which can help reduce inflammation and improve your overall health.
22. Avocados
Avocados are a great source of fiber and complex carbohydrates, which can help you feel fuller for longer and reduce your overall calorie intake. Avocados are also rich in antioxidants, which can help reduce inflammation and improve your overall health.
If you’re trying to eliminate belly fat, carbs are probably one food you assume you need to cut out. But that’s only partly true.
“Carbs get a bad reputation because they’re associated with simple carbohydrates found in drinks, sweets, and other processed foods,” explains registered dietitian nutritionist Jonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics. “When consumed in excess, they may cause cardiovascular disease, diabetes, stroke, heart disease, and more.”
While cutting out these kinds of carbs are important, other types of carbohydrates will be super helpful in helping you achieve your belly fat weight loss goals.
“Carbohydrates obtained from whole foods may be a part of a healthy and balanced diet,” according to Brittany Michels, MS, RDN, LDN, registered dietitian nutritionist with The Vitamin Shoppe. “All carbs are not created equal. Some carbohydrates contain components that may support weight management and reduce body fat.”
The next time you’re at the grocery store, make sure to pick up the following carbs to help you get rid of that belly fat.
“This is my favorite. It’s not only cheap, but it has a combination of high fiber and high protein needed to feel full on lower calories,” says Valdez. “When it comes to belly fat, excess calories are the enemy.”
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“Soluble fiber is found in plant foods and has a gel-like consistency that slows down digestion, improves satiety and aids in blood sugar management. These benefits may aid in fat loss,” says Michels. “One five-year-long study found that consuming 10 grams of soluble fiber per day reduced abdominal fat by 3.7%. Another study found that people who ate a 3/4 cup of beans daily weighed 6.6 pounds less than those who didn’t—despite bean eaters consuming, on average, 199 calories more per day.”
Foods included on this list include carrots, green beans, broccoli, navel oranges, avocados, grapefruit, strawberries, flax, and beans.
“In general, plain Greek Yogurt will be high in protein with 1 cup being around 20 grams of protein,” says Valdez. “When it comes to carbs, it will be close to yogurt and cow’s milk at about 10 grams of carbs. Overall, this high-protein powerhouse paired with fruits will be a delicious snack that will optimize your satiety with lower calories to keep your belly fat down.”
“Several probiotic strains (such as Bifidobacterium animalis, Bifidobacterium breve, Lactobacillus gasseri BNR17, Lactobacillus plantarum, Lactobacillus rhamnosus, Lactobacillus salivarius Ls-33) are linked to either lower body fat, belly fat, body weight, reduced waist, and hip circumference and/or decreased appetite,” says Michels.
These foods include kefir, kimchi, sauerkraut, and kombucha. She adds that you could also consider a probiotic supplement, like this one.
“Prebiotic fiber is defined as any fiber that feeds our good gut bacteria,” says Michels. “Prebiotic fibers produce small chain fatty acids that feed the gut flora. Not all plant food fiber provides this additional benefit. Prebiotic fiber provides digestive and blood sugar management support, which may aid in fat loss.”
These foods include leeks, bananas, Jerusalem artichokes, honey, onions, garlic, and chicory root.