Eat starch this way, lose weight unexpectedly!

While many people cut carbs to lose weight, a series of recent studies show that carbs are not the 'enemy' in the weight loss process.

According to research published in the International Journal of Obesity , completely eliminating starch does not help lose weight effectively, but on the contrary, eating the right type of starch can significantly support weight loss.

Here are the starchy foods that experts recommend you eat if you want to lose weight safely and healthily, according to the health news site Eating Well.

Eating whole wheat bread and brown rice can help you lose weight

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Whole wheat bread

Unlike refined white bread, bread made from 100% whole wheat flour contains more fiber to help create a feeling of fullness and support weight loss.

Whole wheat noodles

A bowl of whole-wheat pasta not only won't cause weight gain, it can also help you eat healthier. According to a 2020 review in Frontiers in Nutrition , people who eat whole-wheat pasta tend to consume more fiber, folic acid, iron, magnesium, and vitamin E.

Whole wheat pasta has a low glycemic index (GI), which means it doesn't cause blood sugar to spike as quickly as white pasta, according to a 2021 study in BMJ Nutrition, Prevention & Health . This may also help reduce the risk of diabetes and heart disease.

Brown rice

Compared to white rice, brown rice (whole grain rice) has more fiber, which helps keep you full longer and reduces cravings. According to a 2021 study in The Journal of Nutrition , eating brown rice does not cause weight gain and can even help with weight loss goals by reducing overall calorie intake.

Beans

Beans are high in fiber and plant protein, which help control hunger and support weight loss. A 2020 study in the Journal of Nutrition and Metabolism found that people who regularly eat beans have smaller waistlines. Beans also have a low glycemic index and improve gut microbiota, which is a powerful factor in weight loss.

Fruit

Despite containing natural sugars, fruit is low in energy density and high in fiber. A 2024 review in Preventive Medicine found that eating more fruit is associated with a lower risk of obesity. A 2020 study in Nutrients found that women who ate five servings of fruits and vegetables per day gained less weight.

General benefits of healthy starches

Fiber: Found in whole grains, fruits, vegetables, and beans, it helps keep you full longer and feeds your gut microbiome. A 2023 review in the BMJ found that fiber is important for weight loss and long-term weight maintenance.

B vitamins: Play a role in energy metabolism, reduce inflammation, and aid in fat metabolism. A 2023 study in Nutrients found that vitamins B1, B2, B6, and B9 may help distribute fat more evenly and reduce overall fat mass in older adults.

Serotonin: Eating healthy carbs increases your intake of tryptophan — a precursor to serotonin, the "happy hormone" that helps regulate emotions and reduce cravings, according to a 2021 review in Obesity Reviews .

In short, starch is not harmful if you choose the right type. Whole wheat bread, rye pasta, brown rice, beans and fruits are sources of starch that support weight loss, providing valuable vitamins and fiber. Instead of eliminating starch completely, choose the right type of starch to both satisfy your taste and lose weight effectively, according to Eating Well.

Source: https://thanhnien.vn/an-tinh-bot-theo-cach-nay-giam-can-bat-ngo-18525081823095099.htm