Want to know the secret of burning fat and staying slim for life? Here goes: eat a diet jam packed with healthy carbs. You must eat healthy carbs to burn fat. How can carbs be the key to weight loss and burning fat you may ask, when most diets instruct you to limit or avoid them? Simple. Eating the right kinds of carbs will help speed up your metabolism and burn fat.
The healthy carbs that will burn fat contain resistant starch. Resistant starch helps you eat less, burn more calories, have more energy and lower your cholesterol. Many carbs contain resistant starch. The problem is that most people, especially those trying to burn fat and lose weight limit their carbs. For optimum results, you need consume 10 to 15 grams of resistant carbs per day. Here are five of the best healthy resistant starch carbs that will help you burn fat.
Carbs that Burn Fat: Oatmeal
If you want to burn fat, you need to start the day off on the right foot by eating a good breakfast. Oatmeal is a great healthy carb that burns fat. A ½ cup serving of oatmeal has 4.6 grams of resistant starch, 4.1 grams of fiber, plant protein, good monounsaturated and polyunsaturated fats, vitamins, minerals, and phytochemicals. Oatmeal also decreases harmful LDL cholesterol and reduces blood pressure. This all helps lower your risk of heart disease. The fiber in oatmeal helps to keep you full longer, reducing overeating. Oatmeal also reduces the amount of insulin released after meals, helping diabetics control their blood sugar.
Carbs that Burn Fat: Vegetables
All vegetables are low in fat and calories and high in fiber, vitamins, minerals and micronutrients. They help lower the risk of heart disease, diabetes and cancer. They are also great healthy carbs to eat to burn fat. Contrary to popular belief, potatoes are a great choice when you are trying to burn fat. Potatoes are fat free and contain fiber, vitamin C and potassium. A 2-inch diameter potato contains 3.2 grams of resistant starch. The best potatoes are sweet potatoes followed by new white potatoes. Keep potatoes and many varieties of vegetables on hand including fresh, frozen and canned to help give your diet a fat burning boost.
Carbs that Burn Fat: Fruit
Though fruits are higher in natural sugar than vegetables, they still contain healthy carbs that burn fat. Fruit is a great source of quick energy, water and fiber. Three of the best fruits to eat are ones that act more like vegetables: olives, avocados and tomatoes. These three fruits won’t raise blood sugar. Other good fruits that burn fat are plantains and bananas. A ½ cup serving of plantains has 2.7 grams of resistant starch. A medium banana contains 4.7 grams of resistant starch. Fruits help satisfy that sweet tooth while providing a punch nutrients and fiber. Keep many varieties of fruit on hand from fresh to frozen, canned and even dried fruits. Fruit is great to eat plain, but try tossing some in oatmeal, cereal, yogurt or muffins. Whole fruits are the best choice because they contain fiber. If you do choose juice, make sure it is 100% juice and limit portions.
Carbs that Burn Fat: Brown Rice
Brown rice is rice that has only had the outermost hull removed. It is one of the healthiest foods you can eat. Brown rice is a great healthy carb to burn fat. Each ½ cup serving has 1.7 grams of resistant starch. Brown rice is high in fiber, fatty acids, antioxidants, lignans and other phytonutrients, vitamin B, B6 and K, selenium, niacin, iron, phosphorous, manganese and potassium. It helps control blood sugar and cholesterol. It has proven beneficial for stomach and intestinal ulcers, diarrhea, prevention of breast and colon cancer and type 2 diabetes. Brown rice has also been proven to improve the cardiovascular health of postmenopausal women.
Carbs that Burn Fat: Beans
Beans are another healthy carb that can help you burn fat. All beans are excellent sources of soluble fiber. Soluble fiber absorbs cholesterol as it passes through the digestive tract, removing it from the body. According to the book Magic Beansby Patti Geil, RD who is also a diabetes educator at University of Kentucky, eating just 1 cup of cooked beans per day can lower total cholesterol up to 10% in just 6 weeks. This decreases the risk of heart disease by 20%. Beans help stave off cancer, diabetes and help lower cholesterol. The high fiber content also helps keep you full, decreasing weight gain. Great choices to burn fat include white beans with 3.8 grams resistant starch per ½ cup serving, lentils with 3.4 grams and garbanzo beans with 2.1 grams.
WebMD: Carbs: The Good, the Bad and the Worst
Magic Beans by Patti Bazel Geil, RD