Carbohydrates or carbs are indispensable nutrients in any diet, including weight loss. However, to lose weight effectively, you should prioritize foods rich in good carbohydrates.

Foods rich in good carbohydrates are very beneficial for health in general and weight loss in particular. Below are the top 12 foods rich in good carbs that you should add to your diet menu to lose weight quickly and control your weight better.

Quinoa

Quinoa is one of the most popular foods rich in good carbohydrates, classified as a cereal, in the form of grains but not like regular grains. When cooked, quinoa contains up to 21.3% carbohydrates, which is also the reason why quinoa is a good carbohydrate-rich food that should be included in a weight loss regimen.

In addition to carbohydrates, quinoa also provides abundant protein and fiber that are good for the digestive system. Therefore, you can add this grain to your diet in a balanced dose to support the weight loss process without worrying about constipation, bloating, etc.

Oatmeal

One of the good carbohydrate-rich foods that you should not miss in your diet menu is oatmeal. This is also the grain that is considered the best for health thanks to its high content of vitamins, minerals, antioxidants and good carbohydrates. In its raw form, oatmeal contains up to 66% carbs and 11% fiber, especially soluble fiber beta-glucan.

When adding oatmeal to your diet, your body will receive a better and more abundant source of protein than some other grains. Research also shows that oatmeal can help reduce blood cholesterol levels, thereby reducing the risk of cardiovascular disease, type 2 diabetes, etc.

Oats are rich in fiber and good carbs, supporting quick and effective weight loss.

Buckwheat – Good Carbohydrate-Rich Food for Weight Loss

Buckwheat is also one of the foods rich in good carbohydrates, especially gluten-free. The carbohydrate content in raw buckwheat can be up to 71.5%, but when cooked, the carb ratio will decrease to only about 20%. Studies show that buckwheat supplementation is very good for health because this grain is rich in carbohydrates, protein and fiber, in addition to a variety of minerals and antioxidants.

Bananas

If you are looking for good carbohydrate-rich foods, you should definitely not miss bananas – the world’s most popular fruit.

The good carbohydrate content in bananas is estimated at about 23%, existing in the form of starch or sugar. Unripe bananas will have a high starch content and are converted into natural sugar when ripe. Bananas are good for weight loss thanks to their rich potassium, vitamin B6 and vitamin C content. In addition, this is also a food with many benefits such as reducing blood pressure, improving cardiovascular health, good for digestion, etc.

Sweet potatoes

One of the best and easiest to find carbohydrate-rich foods is sweet potatoes – a tuber that is available almost every season of the year. When cooked, sweet potatoes contain 18 – 21% carbs, mainly in the form of starch, sugar and fiber. In addition, sweet potatoes are also a food that provides a lot of vitamin A, vitamin C and potassium for the body, supporting anti-oxidation, reducing skin damage, avoiding oxidative stress, good for eyesight, etc.

Sweet Potatoes – Good Carbohydrate Foods to Include in Your Diet

Beetroot

Beetroot has a characteristic purple color and is considered a food rich in healthy carbohydrates. Whether raw or cooked, beetroot contains about 8-10% good carbohydrates, mainly in the form of sugar and fiber. Not only that, this tuber also contains many vitamins, minerals, powerful antioxidants and plant compounds that are beneficial to health. According to research, regularly eating beetroot has the effect of reducing blood pressure, reducing the risk of diabetes, stabilizing blood sugar, …

Orange

Oranges are not only rich in vitamins and minerals but are also a food rich in good carbohydrates, beneficial for the process of losing weight and keeping in shape. Oranges contain about 11.8% carbs with a high fiber content. In particular, oranges also contain a lot of vitamin C, potassium, vitamin B and help strengthen resistance, prevent cardiovascular disease, limit constipation, bloating, prevent kidney stones, reduce the risk of anemia, …

Blueberries

Blueberries are delicious and rich in nutrients, typically good carbs, antioxidants and vitamins. According to experts, this berry contains a lot of water and about 14.5% carbs. In addition, the abundant vitamin C, vitamin K and manganese content in blueberries also helps the body fight free radicals, improve memory and reduce the risk of memory loss in the elderly. You can eat blueberries directly or combine them with fruit salad, cereals and yogurt, make cakes, juices, smoothies, …

Blueberries are rich in antioxidants and good carbohydrates that promote more effective weight loss

Grapefruit

Grapefruit – the “weight loss queen” among fruits is also a good carbohydrate-rich food that should be included in any diet. This fruit is usually not too sweet, slightly sour, so the sugar content is not high, on the contrary, it is rich in good carbohydrates along with many vitamins, minerals and natural plant compounds that support weight loss and reduce insulin resistance.

In addition, some studies have also shown that eating grapefruit regularly has the effect of preventing kidney stones, reducing bad cholesterol levels in the blood and preventing the risk of colon cancer.

Apple – A good carbohydrate-rich food that should not be ignored

Apples are a popular fruit with many different colors, sizes and flavors. According to nutritionists, apples contain about 13 – 15% good carbs along with many vitamins and minerals, especially vitamin C and antioxidants. Maintaining an apple a day will help you control your weight, lose weight, reduce belly fat, prevent cardiovascular disease, and protect your body from some dangerous cancers.

Red beans

Red beans are a fairly common bean, loved by many people because of their natural fatty taste and richness in good carbohydrates. Uncooked red beans have about 22.8% good carbs in the form of starch and fiber, in addition, they are also rich in protein, vitamins and many other natural compounds, typically the antioxidants anthocyanin and isoflavones.

Adding red beans to your diet helps you stay full longer and reduces snack cravings.

Chickpeas

If you want to lose weight effectively, you should add chickpeas to your diet more often because each portion of cooked chickpeas has up to 27.4% good carbohydrates and 8% fiber that is beneficial for the digestive system. Not stopping there, chickpeas are also a rich source of protein needed by the body, creating a feeling of fullness for a long time, reducing cravings and increasing metabolism, eliminating excess fat and controlling bad cholesterol in the blood.

Above are 12 types of foods rich in good carbohydrates that we want to share with readers. For the weight loss process to be smooth and have the desired results, in addition to diet, you also need to pay more attention to the habit of regular exercise and a moderate, scientific lifestyle.