Carbohydrates: Aiding Weight Loss and Muscle Gain

Carbohydrates have often been seen as the villains in the realm of weight loss. However, nutritionists argue that they can actually aid in fat loss, muscle development, and help maintain stable blood sugar levels.

“If you’re aiming to decrease body fat while building muscle, one of my go-to tips is to select carbs that are also high in protein,” says Lauren Hubert, a registered dietitian based in Massachusetts.

Incorporating carbohydrates into meals can elevate protein content to around 40 grams per serving.

Hubert, known online as “Sorority Nutritionist,” shared with Fox News Digital about the benefits of carbohydrates. She mentions that they are rich in fiber, which is great for blood sugar management.

However, not all carbs are equal. More refined options like white bread and pastries can cause a spike in blood sugar, whereas high-fiber, whole food carbohydrates stabilize it and provide sustained energy.

“It really hinges on portion sizes and the types of foods you choose,” Hubert explains.

The dietary guidelines recommend roughly 46 grams of protein each day for women and about 56 grams for men. For those who are very active and looking to add muscle, this amount can almost double.

Five Recommended Carbohydrate Sources

Here are five carbohydrate sources that Hubert suggests for muscle building and general health:

1. Quinoa

Quinoa stands out as a protein-rich carbohydrate choice. A quarter cup of dry quinoa contains about 170 calories and offers 5 grams of protein. Hubert often likes to mix it into chicken wraps with sweet potatoes.

2. Sprouted Grain Bread

Bread has faced a lot of criticism, but Hubert insists there’s no need to completely cut it out. She advocates for choosing sprouted grain varieties like Ezekiel, which deliver around 5 grams of protein per slice, making them a smart substitute for traditional white bread.

3. Whole Wheat Pasta

The summer season may be winding down, but pasta salads are still in play. Hubert recommends whole wheat pasta, which has about 8 grams of protein and 6 grams of fiber. It pairs well with vegetables and a light dressing. Compared to refined pasta, whole wheat has more vitamins and minerals, offering nutrients like iron and magnesium.

4. Chickpeas

Hubert touts the benefits of “Earth’s carbohydrates,” referring to chickpeas, beans, and lentils. A cup of cooked chickpeas gives you around 15 grams of protein and 12 grams of fiber. They deliver important nutrients without the worry of excess weight.

5. Lentils

Finally, lentils make the list as another excellent source of fiber and protein. A cup of cooked lentils provides 15-16 grams of fiber and about 18 grams of protein. Hubert emphasizes that carbohydrates are unique among macronutrients for their fiber content.