One of the most popular diets plans most people follow to lose weight is the low-carb diet. According to some nutritionists, eating too many carbs not only make you gain weight but it also increases your blood sugar levels.

This belief makes most people assume carbs are nothing but bad for our health. Contrary to popular belief, the health experts say carbs have many health benefits in our body, including weight loss. Here’s why you should include eating carbs in your diet, especially for women.

The Study

According to the fitness coach and NASM-certified personal trainer Marci Nevin, while it’s true that restricting your carb intake helps you lose weight, it’s only applicable as a short-term solution. He adds that since carbs hold to water more than any other macronutrient, it’s only natural that you’ll lose water weight when you cut down carbs. However, it becomes an unsustainable solution long-term.

According to Nevin, eating the right amount of carbs for women can be very beneficial in losing weight.

Nevin claims you couldn’t possibly live a life without eating sweet potatoes, brown rice, or even a whole-grain bread. She also addresses why it’s important for women to eat carbs to boost their good health. According to her, carbs are a good source of energy to burn for your body when you undergo frequent intense exercise. It also helps in alleviating your stress and gives your body a better composition.

The Benefits

Carbs help improve your brain function and sleeping patterns.

She also adds the following benefits in eating the right amount of carbs:

According to Nelvin, eating healthy carbs like rice, potatoes, and grain bread can be a good source of fuel for your body. She doesn’t believe eating solely vegetables is good as your source of carbs can help sustain your body. If anything, you’re bound to burn out in the long run.

Carb Nutritional Levels

According to the registered dietitian Jim White, everyone has different nutritional needs. He recommends people should start thinking differently about carbs and include it back on their diet. He adds carbs should be the biggest macronutrient group in your meal. For those who want to lose weight, he suggests people apply the macro breakdown of 40% carbs, 30% healthy fats and 30% protein in every meal. You can start with that macro ratio and adjust your proportions depending on your goals and desired results. White also recommends the following carbs to include in your meal.

While incorporating carbs back to your diet is good, White warns against eating bad carbs filled with sugar and refined wheat mostly found in processed foods.

Vegetables

In essence, all vegetables are a good source of good carbs. The health experts recommend you eat a variety of vegetables to eat every day.

Whole Fruits

Fruits like apples, bananas, and strawberries are not only good sources of carbs but for fibers and natural sugars too. If you’re craving some sugar, you can eat fruits. What’s great about fruits is it doesn’t spike your blood sugar levels like other sweeteners.

Legumes

For vegans, they can get their source of proteins and carbs through lentils and legumes like peas, kidney beans, etc.

Nuts

Nuts aren’t just good sources of healthy fats but carbs too. You can munch almonds, hazelnuts, macadamia nuts, peanuts, and walnuts as your snack.

Seeds

You can blend in chia seeds, flax seeds, and pumpkin seeds in your smoothies. These superfoods help in improving your health and wellbeing.

Whole Grains and Tubers

You can enjoy eating whole grains as part of your meal like brown rice, oats, quinoa, potatoes, and sweet potatoes. These grains are loaded with fibers that are good for your heart.

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