Healthy Carbs for Weight Loss

Carbohydrates are starches and sugars. When you eat carbohydrates, they turn into glucose, enter the cells and are stored for energy. Carbohydrates are in breads, pasta, cereals, potatoes, beans, peas and lentils. As natural sugars, they are in fruits, milk and vegetables. Sugars are also in desserts, candy, jams and syrups, which are not healthy carbohydrates. If you want to lose weight, stick to healthy carbohydrates in moderation.

Whole-wheat carbohydrates are higher in fiber, so they benefit the body more. You will eat less because the nutrient-dense food is more satisfying. Try whole-wheat pasta, bread and crackers. Look for whole wheat in cereal choices. Choose brown rice over white rice. Look for whole-wheat pizzas when considering fast food. Check out multigrain breads when ordering a sandwich. If you want a hamburger, opt for a whole-wheat roll. The same is true with hot dogs. If you must have the hot dog, use a whole-wheat bun. You can even buy whole-wheat pretzels and tortilla chips.

Fruits and vegetables are low in calories and high in nutrients. You should eat five servings a day, even if you are dieting. Because fruits and vegetables are high in water content, they fill you up and they take longer to digest. The result is you are less likely to get hungry. Eat leafy greens, asparagus, green beans, broccoli, cauliflower, zucchini, carrots, kale and summer squash. Peas, white potatoes, winter squash and corn contain more sugar, so eat them in moderation. Fruits contain antioxidants and fiber. Blueberries and blackberries have some of the higher amounts of antioxidants. Strawberries are low in calories and are a good carbohydrate. Apples, oranges, melons, grapefruit and kiwi are other good choices.

You've seen the ads for drinking more milk. It's true. Milk is a good carbohydrate choice. It's also a good protein choice, as are other dairy products. Stick with skim milk or low-fat milk, which is better for your heart. Try low-fat yogurt for a healthy carbohydrate. Low-fat cottage cheese offers five grams of carbohydrates in 1/2 cup. Ice cream, which can be low in fat and sugar-free, is another carbohydrate choice, in moderation.