Not all carbohydrates have the same effect on metabolic health. According to endocrinologist Dr. Rawdy Reales, choosing nutrient-rich, high-fiber carbohydrates may help improve fatty liver disease, reduce insulin resistance and lower the risk of prediabetes when included regularly as part of a balanced diet.
The specialist recommends incorporating one of these foods into daily meals at least five times a week rather than eliminating carbohydrates altogether.
The five recommended carbohydrates are:
- Sweet potatoes: Rich in fiber, vitamin A, potassium and inositol, sweet potatoes have a moderate glycemic index and may help support blood sugar control and hormonal health.
- Quinoa: This high-fiber pseudocereal has a low glycemic index and provides magnesium, iron, zinc and omega-3 fatty acids, nutrients associated with improved metabolic health.
- Chickpeas: High in plant-based protein and fiber, chickpeas help promote satiety and support more stable blood glucose levels.
- Beans: A staple source of complex carbohydrates, beans contain fiber and resistant starch that nourish the gut microbiome while helping regulate blood sugar.
- Lentils: Rich in protein, fiber and essential minerals, lentils are associated with improved insulin sensitivity and better digestive health.
Dr. Reales emphasizes that these foods should be part of an overall healthy eating pattern and lifestyle rather than viewed as a standalone treatment. Fatty liver disease and insulin resistance require proper medical evaluation and management, including regular physical activity, weight control and guidance from healthcare professionals.
