Who would not want to be toned down and feel stronger? There is nothing like feeling safe in the skin you are in. When your stomach is not swollen and your body feels toned and lean, there is certainly an increase in self-confidence that comes with it. And while there are many different tricks that can help you get toned – from exercise to healthy eating – there is one eating trick in particular if you want to keep your body lean, and that is to prioritize healthy carbohydrates.
Carbohydratereally? While you may have heard differently because of popular low carb diets like keto, the truth is that carbs are an important part of your daily diet. When you consume carbohydrates, your body converts it into glucose and either uses it for energy directly or stores it for later when you have consumed a sufficient amount. But the carbohydrates you consume do not matter when it comes to blood sugar levels, hormone balance and finally keeping you lean.
Why healthy carbohydrates are important for a lean body
Prioritizing “healthier” carbs would mean eating more complex carbs in your diet. These types of carbohydrates are higher in fiber (a natural nutrient that helps digestion, lowers cholesterol, helps with weight control and keeps blood sugar levels more stable) and lower in sugar. They are known as “complex” because the more complex molecules that bind them slow down glucose in the blood due to the fiber content. This will not result in a blood sugar peak and, as a result, a minor hormonal increase in insulin released into the body.
Higher blood sugar peaks come from foods that do not have much fiber, also known as “simple” carbohydrates to have simpler molecules. They do not need much to digest, so they move quickly through your system and cause your blood sugar to rise, releasing a high amount of insulin in the body and creating a hormonal imbalance.
“Stubborn belly fat is mainly attributed to an imbalance in hormones,” says Dr. Honnie Spencer, a board-certified family physician with Dvash Holistic health. “You can divide hormones into two categories: fat storage and fat burning. Typical fat storage hormones are estrogen, insulin and cortisol, while typical fat burning hormones are glucagon, testosterone and thyroid hormones.”
With high amounts of insulin, your body takes that blood sugar and stores it either as glycogen in the muscles or as fat in the body.
The types of carbohydrates that should be consistently added to your diet
According to Dr. Spencer, foods that are highly processed take away the natural nutrients – such as fiber and vitamins – and are much more readily available in grocery stores than you think. These types of foods include white bread, pastries, cereals, white rice, soft drinks, cakes and high-sugar candies.
“[A] useful tip when choosing your next meal – read the labels! “Sugar can sneak in things you don’t consider sweet,” says Dr. Spencer. Ketchup, for example, has four grams of sugar per tablespoon, the same as a donut. “
Although these types of foods once in a blue moon will not completely undo your efforts for a slimmer physique, it is important to prioritize healthier carbohydrates on a consistent basis. Dr. Spencer says that incorporating healthier carbohydrates into your diet can be a naturally easy way to reduce belly fat and become lean.
“Eat healthy carbohydrates like fruits and vegetables that are high in fiber and lower in sugars like kale, Brussels sprouts, broccoli, strawberries, blackberries and raspberries,” says Dr. Spencer. “These are some of the foods that help to naturally reduce your fat storage hormones. I always tell my patients that ‘fresh fruit is man’s natural dessert’.”
Other good forms of complex carbohydrates include whole grains (wholemeal bread, barley, oats, brown rice) and legumes (lentils and beans). Cruciferous vegetables (such as broccoli, cabbage) and root vegetables (carrots, potatoes) are vegetables that are known to be particularly high in fiber and are a good addition to your meal plan. For even more suggestions, check out our list of the 9 Best Complex Carbohydrates for Weight Loss.
Keeping your diet well rounded also helps to become lean.
Another way to keep your blood sugar stable and feel full after a meal is to incorporate the other two important macronutrients into your meals – protein and fat. Like carbohydrates, there are healthier versions of each of these two other macronutrients that Dr. Spencer recommends that you incorporate into your diet to keep your body lean.
“Supplement lean protein like fatty fish like salmon, sardines, herring and mackerel,” says Dr. Spencer. “You can even add flax or chia seeds to your morning smoothie for a protein kick.”
For fats, “healthy fatty foods like avocado, nuts and olive oil are a great way to stimulate your fat burning hormones and ultimately get rid of stubborn belly fat,” she says.
Finally, Dr. Spencer also says that to keep your hormones balanced and your body as lean as possible, you should also be careful about the amount of caffeine you consume – and the times you choose to consume it.
“Limit caffeine near bedtime because it can disrupt your sleep cycle and ultimately cause elevated cortisol levels, one of the hormones responsible for belly fat,” says Dr. Spencer.
Get even more healthy tips straight to your inbox by signing up for our newsletter! Then read the following:
- Dangerous side effects of low carb diets, according to experts
- The only simple trick that makes all meals healthier, say dietitians
- This trick will help you reduce caffeine for good
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