8 Best Carbohydrates for Breakfast to Lose Weight

Nutritionists say that eating breakfast properly and choosing the right foods will contribute to effective weight loss.

For a healthy breakfast, choose foods that provide stable energy, help you feel full for a long time and avoid blood sugar spikes that make you feel hungry, tired and crave sugar soon after. Choosing the right foods, especially carbohydrates rich in fiber, will create an effective, energetic working day, helping you lose weight more effectively.

According to Dr. Nguyen Trong Hung, National Institute of Nutrition, when you want to lose weight, breakfast needs to follow general nutritional principles but pay attention to choosing foods rich in fiber and protein. Foods rich in fiber such as green vegetables and fruits will help you feel full longer, controlling your energy intake.

Carbohydrates are the body's preferred fuel source, providing quick and easily accessible energy. Fiber is a type of carbohydrate that, like sugars and starches, plays a key role in appetite control and supports healthy digestion, making it a good choice when losing weight. Combining these carbohydrates with protein and some healthy fats can slow digestion, helping you feel fuller for longer, helping you avoid overeating.

Those who are focused on weight loss should consider adding these eight nutritious, high-fiber carbohydrates to their breakfast menu:

1. Oatmeal is good for breakfast

Eating oatmeal for breakfast gives energy to the body.

Oats are a great breakfast food because they contain beta-glucan, a soluble fiber that slows digestion and helps control appetite. This makes oats an ideal breakfast choice because they provide energy and keep you feeling full for longer.

Oatmeal is not only a nutritious breakfast, a great source of complex carbohydrates, but it also helps keep your gut healthy. Try pairing it with Greek yogurt for an extra protein boost and soaking it overnight in the fridge for a convenient, portable breakfast.

2. Black beans

Beans are a great source of nutrients, rich in starchy carbohydrates and fiber. Black beans are rich in minerals such as iron, manganese and folate to support overall health. Although black beans contain natural compounds called phytates that can reduce mineral absorption, soaking or choosing canned beans can help reduce these phytate levels.

Black beans are a versatile ingredient, for example add to breakfast porridge or black bean stew for a delicious and filling start to the day.

3. Eating buckwheat for breakfast is good for weight loss.

Buckwheat (also known as buckwheat) is a pseudocereal that is used in a similar way to other grains. It is gluten-free, a good source of fiber and minerals, and rich in various plant compounds, especially rutin. The grain is high in fiber, providing more than 4 grams in just 1/4 cup of raw grains. Fiber is important for controlling blood sugar and cholesterol levels, both of which are important for weight loss and heart health.

Buckwheat is rich in carbohydrates, protein and minerals as well as antioxidants. Once in the body, buckwheat is absorbed into the bloodstream slowly, helping you feel full longer and supporting sustainable energy.

Nutritionists and some British scientists recommend buckwheat porridge as a good breakfast food because it is more filling than other foods. Buckwheat can be cooked on the stove like oatmeal or ground into flour to make pancakes and other baked goods for a delicious breakfast.

Buckwheat porridge is a good breakfast food for weight loss.

4. Avocado

Avocados are a surprising choice for weight loss due to their calorie density. They are rich in heart-healthy fats and fiber, which help keep you full and satisfied.

Avocados are a great way to add nutritious carbohydrates to your breakfast without causing cravings, giving you long-lasting energy.

5. Orange

Known for their high vitamin C content, oranges are a powerful source of antioxidants. They help protect cells and support immune health. Research suggests that antioxidants like vitamin C may also play a role in weight loss by helping reduce inflammation. Adding a glass of orange juice to your breakfast is a natural way to boost your nutrient intake.

6. Sweet potatoes

Sweet potatoes, especially orange ones, are naturally sweet and high in beta-carotene, which the body converts into vitamin A. This nutrient supports vision, skin, and immune function. Purple sweet potatoes contain anthocyanins, an antioxidant that gives sweet potatoes their vibrant color.

Sweet potatoes are high in resistant starch, which may aid weight loss or weight maintenance in a number of ways, according to a study published in the Journal of Critical Reviews in Food Sciences and Nutrition.

A medium sweet potato contains about 3.8 grams of fiber. The fiber in sweet potatoes helps absorb water and increase feelings of fullness. Although sweet potatoes are rich in fiber and nutrients, be mindful of portion sizes to avoid eating too many carbohydrates.

Sweet potatoes are a nutritious food that is very good for your health.

7. Quinoa

This is a protein-rich, fiber-rich breakfast food. Quinoa is versatile and can be enjoyed warm as porridge and cooked sweet or savory. Just 1/4 cup of dry quinoa contains 4 grams of fiber, which helps control blood sugar levels. Quinoa is high in fiber and protein, making it a good choice for people managing type 2 diabetes because it has a slower effect on blood sugar levels than other grains, which can also help with weight loss.

8. Frozen Berries

Both fresh and frozen berries have a variety of nutritional benefits, including being high in vitamin C, high in fiber, and aiding digestion to boost immune health. Add frozen berries to smoothies for a quick, delicious breakfast that’s easy to prepare and portable. Plus, the frozen texture gives smoothies the right consistency without the need for ice.

Source: https://giadinh.suckhoedoisong.vn/8-loai-carbohydrate-tot-nhat-cho-bua-sang-de-giam-can-172241217172327975.htm