The best carb choices to boost weight loss and three healthy carb recipes

Carbohydrates are a crucial part of our diet because they provide us with the energy necessary for most bodily functions, including muscle actions and brain activity. When we eat the right carbs, in the right amounts, at the right time, we get better metabolism, excellent energy, appetite control and freedom from cravings. But when we eat too many carbs, choosing the wrong ones, or eat them at the incorrect time, we're risking consequences like inflammation, premature aging, weight gain, cravings, erratic energy and foggy thinking.

No matter what all those popular diet books say, cutting carbs completely is not a good weight-loss strategy. When you do this, you take away your body's primary fuel source. This scenario causes physical stress in the long term, which may lead to loss of muscle tissue and more abdominal fat gain — not what you're striving for, I'm sure. Without carbs, sex hormones plummet, leaving your libido flat and your muscles suffering even more, since testosterone is so important for strength. At the same time, our happy hormone serotonin dips. This leads to cravings, overeating, bingeing, depression and even sleep disruption. No wonder a low-carb diet is associated with irritability and fatigue! It's an unsustainable way of eating.

So instead of cutting all carbohydrates, the best dietary approach is to choose your carbs wisely. Select options that are high in fibre and low in sugar. In doing so, you will provide your body with the energy it needs to perform optimally. Here are three of my favourite carb choices:

1. Sprouted grains: Bread has gotten a bad rap, but it’s important to note that not all bread is made equal. Your best choice would be one made with sprouted grains instead of regular flour, such as Ezekiel bread. Do your best to avoid white flours and white breads 80 percent of the time. If you cannot find Ezekiel, look for 100-percent whole-grain rye bread with 18 g of carbohydrate or less per slice (Dimplemeier and StoneMill breads are good choices that are available at most health-food and grocery stores in Canada). When topping your toast, be sure to use butter, almond butter, olive spreads, pesto or hummus instead of jams and jellies, which are high in sugar.

2. Steel cut oats: Versus their often sugar-packaged counterparts, steel cut oats are high in fibre and low on the glycemic index. They make a nice warm, comforting breakfast that is high in B-vitamins, calcium, protein and fibre while low in salt and unsaturated fat. Their high fibre content helps to balance blood sugar and insulin while reducing cholesterol and heart-disease risk. Steel cut oats (along with oats, oatmeal and oat bran) contain a specific type of fibre known as beta-glucan, which has beneficial effects on cholesterol levels. According to numerous studies, individuals with high cholesterol (above 220 mg/dl), who consumed just three grams of soluble oat fibre per day typically lowered their total cholesterol by eight to 23 percent, which substantially decreases the risk of developing cardiovascular disease. While different brands may vary slightly, typically each serving of steel cut oats contain 25 grams of carbs, 5 grams of protein, and a whopping 4 grams of fibre. Don’t get stuck on oatmeal only at breakfast — it can make a fantastic afternoon snack.

3. Buckwheat: Buckwheat offers us an alternative to wheat, one of the most highly allergenic foods and the grain we tend to most commonly overeat. Buckwheat is a gluten-free grain, making it an excellent choice for those with celiac disease, gluten sensitivities, food allergies or for anyone undertaking a super-clean diet. It can be used as an alternative to rice or served as porridge. Buckwheat is higher in protein and fibre than other grains. Buckwheat is also lower on the glycemic index and results in less insulin release after consumption. It's known to lower cholesterol and is a rich source of magnesium. Rich in anti-inflammatory flavonoids (especially rutin, which tonifies veins and is useful for treating and preventing spider or varicose veins), buckwheat is a beautiful choice for bolstering the health of our heart and blood vessels.

I welcome you to try one of these healthy carb choices, as excerpted in recipes from my book The Supercharged Hormone Diet:

High-protein breakfast muffin

Ingredients:
1 teaspoon extra-virgin olive oil
2 egg whites
Salt and pepper to taste
1/2 Ezekiel English muffin
2 ounces Allégro 4% cheese
1/2 cup apple, chopped

Directions:
1. Heat the oil in a skillet and cook the egg whites. Add the salt and pepper to taste.
2. Meanwhile, toast the English muffin and top with the cheese.
3. Place the cooked egg mixture on the toasted muffin. Enjoy with berries on the side.
Serves 1
Calories 302 | Protein 33 g | Fat 8 g | Carbohydrates 24 g | Fibre 4 g

Sunday French toast

Ingredients:
2 egg whites
Cinnamon to taste
1/2 serving whey protein isolate
1 teaspoon coconut oil
1 1/2 slices Cinnamon Raisin Ezekiel Bread

Directions:
1. Mix the egg, cinnamon and whey protein isolate in a bowl.
2. Heat the coconut oil in a skillet.
3. Dip the bread in the egg mixture and fry. You may top this with 1 tablespoon of plain no-fat yogurt or low-fat cottage cheese.
Serves 1
Calories 246 | Protein 25 g | Fat 7 g | Carbohydrates 24 g | Fibre 4 g

Heart’s delight oatmeal and banana smoothie

Ingredients:
1/4 cup old-fashioned, slow-cooked oats (preferably McCann’s Steel Cut Oats)
1/4 teaspoon cinnamon powder
1/4 cup plain Liberté Goat Yogurt
1/2 banana, sliced
1/2 cup unsweetened almond (preferably Almond Breeze) or soy (preferably So Nice) milk
1/2 serving whey protein isolate (vanilla)

Directions:
Combine all the ingredients in a blender and purée on high speed until
smooth.
Serves 1
Calories 296 | Protein 21 g | Fat 6 g | Carbohydrates 29 g | Fibre 3 g

Natasha Turner, N.D. is a naturopathic doctor and author of the bestselling books The Hormone Diet and her newest release, The Supercharged Hormone Diet, now available across Canada. She is also the founder of the Toronto-based Clear Medicine Wellness Boutique.