When it comes to weight loss, carbohydrates often receive a bad reputation. Yet, not all carbs are created equal. While refined and simple carbohydrates like white bread, sugary treats, and processed foods can lead to blood sugar spikes and overeating, other types of carbs can actually support weight loss, especially for women over 40.
Carbohydrates serve as the body’s primary energy source, and the key to effective weight loss lies in the quality and type of carbs consumed. Nutritionists emphasize that women over 40 can greatly benefit from complex, healthy carbohydrates, as these provide sustained energy and a sense of fullness, helping to curb cravings and reduce overall calorie intake.
Unlike processed and refined carbs, which contribute to weight gain and various health issues, complex carbohydrates found in whole, unprocessed foods can promote weight loss and enhance overall dietary health. Here are three foods that nutritionists recommend for women over 40 who are seeking to shed pounds.
1. Fiber-Rich Vegetables
Vegetables such as broccoli, spinach, and kale are invaluable for boosting metabolism. These vegetables are packed with fiber, requiring more energy to digest, and their high fiber content also helps promote satiety, leading to a reduced overall calorie intake.
“Leafy greens like broccoli and cauliflower are high in fiber and low in calories. These vegetables take longer to digest, which can enhance the body’s calorie-burning process,” explains nutritionist Krutika Nanavati, speaking to SheFinds.
Nanavati further elaborates on how carbohydrates can stimulate metabolism: “High-fiber carbs, such as whole grains and vegetables, increase the body’s metabolic rate by requiring more energy to break down during digestion.”
Other examples of fiber-rich vegetables include artichokes, celery, carrots, and red cabbage.
2. Quinoa
Quinoa stands out as an exceptional choice of healthy carbohydrates. According to dietitian Alyssa Pacheco, this whole grain is a rich source of fiber and protein, essential for optimal blood sugar control.
Beyond its fiber content, quinoa is also an excellent source of protein, containing all nine essential amino acids. Protein is crucial for promoting satiety and preserving muscle mass during weight loss. Quinoa’s versatility makes it a great option for meals throughout the day, including as a nutritious breakfast choice.
3. Yogurt
Yogurt is another excellent source of carbohydrates, offering additional nutrients such as protein, calcium, and beneficial bacteria, making it a nutritious addition to a balanced diet.
“Eating more probiotic-rich foods can help reduce inflammation in the body,” explains nutritionist Trista Best. “Probiotics are live microorganisms that are particularly beneficial for gut health. The gut microbiome plays a critical role in regulating inflammation throughout the body.”
Best highlights that gut health is essential for overall well-being. “An imbalanced gut microbiome can lead to chronic inflammation, associated with a range of health issues, including autoimmune diseases, heart disease, and certain cancers. Probiotic-rich foods, like yogurt, contain live beneficial bacteria that can help restore balance to the gut microbiome,” she adds.
For the best results, it’s advisable to choose plain, low-fat yogurt, steering clear of sugary varieties marketed as “healthy” but laden with additives and preservatives.
By incorporating these three foods—fiber-rich vegetables, quinoa, and yogurt—into their diets, women over 40 can better support their weight loss efforts while also improving their overall health.
