Six types of starch should be included in the weight loss menu

Adding sweet potatoes, oats or brown rice to your daily menu will help you feel full, aid weight loss and maintain energy all day.

Sweet potatoes are a great choice for people who want to lose weight. (Source: Pixabay)

Many people who are trying to lose weight often avoid carbohydrates completely, but nutritionists advise that choosing the right carbohydrates can help control weight and keep you full longer. Here are six carbohydrates that should be included in your weight loss diet.

Sweet potato

Sweet potatoes have a lower glycemic index than white rice, helping to stabilize blood sugar. They are rich in fiber, vitamins A, C, and B6, and help keep you full longer.

Nutritionist Kate Freeman (USA) said: "Sweet potatoes are a great choice for people who want to lose weight because they both provide energy and limit fat storage."

Oatmeal

Oats contain beta-glucan, a soluble fiber that helps reduce hunger and aids digestion. Breakfast with oats helps maintain stable blood sugar levels, suitable for people who want to control their weight.

Brown rice

Brown rice retains the bran and germ layers, and is rich in fiber, B vitamins, and minerals. Dr. Laura Thomas (UK) commented: "Brown rice provides more stable energy than white rice, reducing the risk of snacking and weight gain."

Quinoa

Quinoa is a starchy source rich in protein, fiber and minerals. Its low glycemic index helps control insulin, making it both nutritious and a weight loss aid.

Baked or steamed potatoes

Baked or steamed potatoes with their skin retain more fiber, which helps keep you full longer and limits blood sugar spikes. Avoid frying or cooking with a lot of oil.

Beans

Green beans, black beans, red beans or chickpeas contain starch but have low GI, are rich in protein and fiber, help control weight and reduce cravings.

Note from the expert:

- Prioritize whole grain, unrefined starch.

- Combine starch with protein and green vegetables to increase the feeling of fullness.

- Portion control: About 1/4-1/3 of a plate of rice is starch, the rest is vegetables and protein.

7-day weight loss menu with healthy starch:

Day 1: - Breakfast: Oatmeal cooked with almond milk, add fresh fruit - Lunch: 100g brown rice, 150g steamed chicken breast, green vegetables - Dinner: 150g baked sweet potato, 100g salmon, salad	Day 2: - Breakfast: Smoothie with oats, bananas, and almonds - Lunch: Quinoa 100g, chickpeas 80g, stir-fried vegetables with little oil - Dinner: 150g steamed potatoes, boiled shrimp, boiled vegetables
Day 3: - Breakfast: Oatmeal with unsweetened yogurt - Lunch: 100g brown rice, 120g lean beef, steamed vegetables - Dinner: 150g sweet potato, grilled fish, mixed vegetables	Day 4: - Morning: Oatmeal with chia seeds - Lunch: Quinoa 100g, chicken breast 120g, steamed broccoli Dinner: Baked potatoes, 100g salmon, tomato salad
Day 5: - Breakfast: Soybean, oatmeal, strawberry smoothie - Lunch: 100g brown rice, 120g mackerel, boiled vegetables Dinner: Steamed sweet potatoes, roast chicken, mixed vegetables	Day 6: - Breakfast: Oatmeal with fresh fruit - Lunch: Quinoa 100g, red beans 80g, stir-fried vegetables with little oil - Dinner: Baked potatoes, 100g shrimp, mixed vegetables
Day 7: - Breakfast: Oatmeal with almonds and bananas - Lunch: 100g brown rice, 120g lean beef, steamed vegetables - Dinner: Baked sweet potatoes, grilled fish, green salad

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