Carbohydrates are often unjustly excluded from the diet of people looking to lose extra pounds, as they are mistakenly considered a cause of weight gain and increased diabetes risk. Doctor of Medical Sciences, certified dietitian, and nutrition expert Julie Upton highlights carbohydrates that are not only beneficial but also safe for the figure.
Julie Upton claims that there are many beneficial carbohydrates that contribute to achieving an ideal figure. Many of them are rich in fiber, vitamins, minerals, and bioactive compounds necessary for health.
“There are many such products, and it is unreasonable to exclude them from the diet. This may not only hinder the weight loss process but also negatively affect health. If your goal is to lose extra pounds, keep whole grain bread, brown rice, quinoa, couscous, oatmeal, barley, bran flakes, and buckwheat in your diet. These whole grain products will help replenish fiber and essential nutrient levels. They not only improve digestion but also reduce the risk of ischemic heart disease, certain types of cancer, diabetes, and infectious diseases,” notes Julie Upton.
In addition, fruits and berries are also considered beneficial carbohydrates, as reported by ETNT.
Among them, oranges, grapefruits, mangoes, apples, cherries, bananas, blueberries, strawberries, and raspberries are particularly valuable. These products are rich in vitamins and antioxidants that strengthen the immune system, improve digestion, and the bioactive flavonoids help protect against chronic diseases, including type 2 diabetes and obesity.
“Finally, it is worth mentioning vegetables, among which carrots and beets stand out. Beets contain unique compounds—nitrates and betalains—that promote more efficient oxygen delivery to muscles, lower blood pressure, and act as powerful antioxidants. Carrots improve vision, skin condition, support the immune system, and contribute to cardiovascular health and bone strengthening,” adds the specialist.
All the listed products contain carbohydrates but are also the foundation of a healthy diet, emphasizes Julie Upton. She urges considering them as essential macronutrients that play a key role in health.
