A lot of women, who are dieting for losing weight avoid carbohydrates because they are afraid to become fat from the carbs.
If we are talking about the refined carbohydrates, it’s true that one of their adverse effects is gaining weight. But there are other carbohydrates as well that provide energy and don’t make you gain weight.
Any product based on refined white flour is included in the category of bad carbohydrates. White bread, white rice, refined flour pasta, pastries and processed snacks increase blood sugar level, leading to weight gain and promoting inflammatory reactions that occur in the body and underlie many serious diseases.
On the other side of the fence are those good carbohydrates, such as whole grains, legumes and starchy vegetables that benefit the body and don’t fatten, but these are also helpful in protecting the organs against serious diseases, such as diabetes or cancer.
What is the difference between good and bad (white, refined) carbohydrates?
Refined carbohydrates are digested in the upper digestive tract or in the small intestine. After this process they provide extra energy but inflammatory reactions and body fat storage as well. On the other hand, good carbohydrates pass through the small intestine and reach entirely to the large intestine, leading to slow digestion, energy increase and a better absorption of nutrients.
Research shows that a diet rich in plants and good carbohydrates reduces the risk of colon cancer and breast cancer but it also prevents the development of diabetes. Here are the best carbohydrates you can rely on, even if you are on a weight losing diet. These provide energy and satiety and will not make you feel bloated:
Peas for healthy diet: a half cup of cooked peas contains 67 calories, 12.5 g carbohydrates and 4.5 g fibers. This mineral reduces hunger by increasing leptin level, a hormone, that announces the brain when you have eaten enough.
Integral flour-based pasta: 60 g of such pasta contains 198 calories, 43 g of carbohydrates and 5 g of fibers. A recent survey from the UK shows that daily consumption of whole grains reduces body mass index and fast deposition on the abdomen. So, don’t hesitate to eat small portions of pasta grains in combination with baked vegetables.
Beans for good health: a half cup of cooked beans contains 109 calories, 20 g of carbohydrates and 8 g of fibers. According to a study published in the Journal of the American College of Nutrition, people who are eating beans have a lower risk to gain weight in the abdominal area and to suffer from obesity. If you use canned beans, don’t forget to rinse the beans with water for reducing the amount of salt.
Quinoa for weight loss: a half cup of cooked quinoa contains 111 calories, 20 g of carbohydrates and 2.5 g fibers. Quinoa contains all the nine essential amino acids, excluding saturated fats which are found in animal products. Satiety provided by quinoa is another good thing for people who want to lose weight because they won’t feel hungry between meals.
Oats for healthy diet: a half cup of oatmeal contains 153 calories, 27 g of carbohydrates and 4 g of fiber. Half of the fibers contained in the oat are the soluble ones which dissolve in the stomach and form a gel which delays their disposal and maintain the feeling of satiety. A study published in Obesity shows that daily consumption of soluble fiber prevents fast deposition in the abdominal area. Oats are the best option to stay healthy and lose weight easily.
These are the five best sources of carbohydrates which you need to consume every day, if you want to get rid of extra pounds. Choose healthy and good carbohydrates and give yourself the chance to lose weight by a normal and natural way!