How good carbs that are full of fiber work to lose belly fat and reduce waist lines is the key to an overall understanding of how plant-based, vegan and vegetarian diets actually result in weight loss.
In today's world of low carb diets ranging from the Atkins Diet to the Keto and Paleo diets, carbohydrates have been getting a bad rap. Especially plant-based starchy carbs including rice, oats and whole grains. But the truth is that there are some starchy carbs that actually assist in the process of losing weight.
The secret to carbs and weight loss is, of course, plant-based fiber. According to healthline.com, only soluble fiber can help you lose belly fat. Soluble fiber, such as beta-glucan and glucomannan, mixes with water to form a viscous, gel-like substance that slows down how fast the stomach releases digested food into the gut.
Soluble fiber is also a powerful natural appetite suppressant which results in reduced calorie intake and subsequent weight loss.
Here Are 3 Forms of plant-based diet carbohydrates That Are Known to Help with Weight Loss.
1. Plant- based diet - Reliable Oatmeal and Oat Bran.
Raw oats contain 66% carbs, nearly 11% of which is fiber. They are particularly high in the weight loss soluble fiber beta-glucan, which is the key to not only losing weight but an important contribution to lowering insulin levels.
A cup of cooked oatmeal or oat bran has only 110 calories. And it has been shown that eating oats can result in weight loss.
Oatmeal itself can help you lose weight because it will help you feel full longer than other foods.
2. Plant-based diet staple - Rice
Brown rice is full of nutrition. One cup of brown rice contains 216 calories, 44 grams carbs of which 3.5 grams are fiber. It has only 1.8 grams of fat yet provides 5 grams of protein along with thiamin, niacin, iron, magnesium, zinc and more.
Brown rice is much better for weight loss due to being a whole grain. Whole grains just naturally have the fiber needed for weight loss. One cup of brown rice contains 3.5 grams of fiber, while white rice contains less than 1 gram. so which would you choose to lose that belly fat?
3. Plant-based diet favorite - Whole Grain Bread.
Bread, a natural source of fiber and complex carbohydrates, is actually good for dieting. Studies at Michigan State University show that certain breads actually reduce the appetite. Researchers compared white bread to dark, high-fiber bread and found that students who ate 12 slices a day of the dark, high-fiber bread felt less hunger on a daily basis and lost five pounds in two months. Others who ate white bread were hungrier, ate more fattening foods and lost no weight during this time.
So the key is eating dark, rich, high-fiber breads such as pumpernickel, whole wheat, mixed grain, oatmeal bread and others. The average slice of whole grain bread contains only 60 to 70 calories, is rich in complex carbohydrates – the best, steadiest fuel you can give your body – and delivers a surprising amount of protein. Be sure to always choose whole-grain bread products with at least 3 grams of fiber per serving.
That's it. 3 plant-based, starchy carb foods that actually do work in a sensible weight loss plan.
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