One of the first things people think about while on a weight reduction plan is reducing their carb intake. It is usually eliminated altogether. However, carbs also have advantages, and demonizing them may be detrimental to your weight reduction efforts. Since abdominal fat is one of the hardest places to lose fat and needs all of your attention and energy, your body needs vital fuel to get through the exercises while also following the diet. Since they fill you up, carbohydrates are one of the essential macronutrients that assist you in maintaining your energy while also suppressing your hunger.

Akanni Salako, a weight loss coach for women and content creator who regularly offers fitness advice to address weight-related issues, shared on Instagram on June 22 how reducing carbohydrates may be hurting your weight loss attempts, thereby raising much-needed awareness.

Although determining the exact method for including carbs in your diet can be perplexing, it's also about recognizing and comprehending their nutritional value. Akanni, a fitness instructor, gave a list of healthy carbohydrate choices that can be included to your diet.

Here's what fitness coach Akanni shared, covering the key essentials, from the core reasons behind the requirement of carbs to every carb item that can be included in meals: 

Why are carbs needed?

1. Fuel for workouts and energy

• Carbs are your body’s preferred energy source. 
• Without them, you’re dragging, unmotivated, and your workouts suffer, which means slower fat loss. 

2. Support hormone balance (especially over 35)

• Cutting carbs too low can increase cortisol (your stress hormone) and disrupt thyroid function. 
• This leads to more belly fat, not less. 

3. Prevent cravings and late-night binges

• Balanced carbs (like sweet potatoes, oats, and fruit) help regulate your blood sugar so you’re not raiding the pantry at 10 PM. 

Healthy carb meal options 

Breakfast options

1. Old-fashioned oats (good for gut health and keeps you full): 27 g carbs per ½ cup 

2. Sweet potato, mashed or cubed (high in fibre, steady energy): 26 g carbs per ½ cup 

3. Ezekiel bread or sprouted grain toast (minimal processing, high fibre): 15 g carbs per slice 

4. Berries like blueberries, strawberries, raspberries (low sugar, high antioxidants): 15 g carbs per 1 cup 

5. Chia pudding (Chia seeds, almond milk, cinnamon): 12 g carbs per 2 tbsp

6. Quinoa for warm breakfast bowl (gluten-free, complete protein and carb source): 20 g carbs per ½ cup cooked 

7. Apples or pears, sliced or cooked (fibre-rich and digestion-friendly): 25 g carbs per 1 medium fruit 

Lunch/ dinner options

(To be paired with protein and veggies)

8. Quinoa (high fibre and complete protein): 20 g carbs per ½ cup cooked 

9. Brown or Jasmine rice: Stick to ½ cup cooked to stay in the fat-burning range, 22-26 g carbs per ½ cup

10. Sweet potatoes, roasted, mashed or cubed: 26 g carbs per ½ cup

11. Plantains, boiled or baked: 30 g carbs per ½ medium 

12. Black beans or lentils (fibre and slow-digesting carbs): 20-30 g carbs per ½ cup 

13. Corn tortilla (for tacos or bowls): 12 g carbs per 1 tortilla 

14. Butternut squash or pumpkin (roasted or in stews): 15 g carbs per ½ cup

Snacks

( To be paired with protein or healthy fat) 

15. Berries (blueberries, strawberries, raspberries): 15 g carbs per 1 cup 

16. Apple slices and nut butter: 25 g carbs per 1 medium apple 

17. Rice cakes with hummus or turkey: 7 g carbs per cake 

18. Low sugar granola with Greek Yoghurt (choose with less than 7g sugar per serving): 20 g carbs per ¼ cup granola 

19. Dates (1-2) with almonds (fast energy with healthy fat balance): 18 g carbs per 2 dates 

20. Roasted chickpeas: 20 g carbs per ½ cup

Read Also: Top Gut-Boosting Food Pairings: Why Turmeric and Black Pepper Are a Doctor’s Favorite

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