8 Nutritive carbohydrates for weight loss
There are several effective carbohydrates to lose weight. When you eat healthy carbohydrates, your body uses all that energy to perform daily activities and avoids storing it in the body.
Carbohydrates are one of the main nutrients that provides enough energy to the body, since the digestive system changes carbohydrates into glucose; that is, in sugar in the bloodstream. The body uses this sugar to get energy for the tissues, cells and organs. It should be noted that any extra sugar is stored in the liver and muscles for when needed.
TYPES OF CARBOHYDRATES
There are two types of carbohydrates, the simple ones and the complex:
Simple carbohydrates include sugars found naturally in foods like vegetables, fruits, milk and dairy products. They also include sugars added during processing and refining of foods.
Complex carbohydrates include whole grain breads and cereals, vegetables with starch and legumes. Many complex carbohydrates are good sources of fiber.
Carbohydrate foods are an essential part of a healthy diet , since carbohydrates provide the body with glucose, which is converted into energy, used to support bodily functions and physical activity. But the quality of carbohydrates is important; given that some types of carbohydrate-rich foods are better than others.
The healthiest sources of carbohydrates are unprocessed or minimally processed whole grains , vegetables, fruits and beans, as they provide good health by supplying minerals, vitamins, fiber and a lot of significant phytonutrients to the body.
On the other hand, white bread, cakes, soft drinks and other highly processed or refined foods contain easily digestible carbohydrates that can contribute to weight gain , promote diabetes and heart disease.
THE BEST CARBOHYDRATES TO LOSE WEIGHT
Research has found that barley can combat anxiety over eating , raising blood sugar levels more slowly. They also contain even healthier nutrients, including 20 to 25 percent fiber daily in a single serving. In addition, ½ cup of barley has 22 grams of carbohydrates, 97 calories and 3 grams of fiber.
2. GREEN PEAS
Green peas are a rich source of good carbohydrates for weight loss.
A half cup of peas provides 12 percent of the recommended daily intake of zinc; this mineral can help reduce hunger by increasing levels of leptin, a hormone that alerts the brain when the stomach has had enough food. Also, ½ cup has 12.5 grams of carbohydrates, 67 calories and 4.5 grams of fiber.
3. WHEAT PASTA
Various investigations have found that an increased intake of whole grains, about three servings per day, is associated with a lower body fat index and less abdominal fat.
2 ounces of wheat pasta have 43 grams of carbohydrates, 198 calories and 5 grams of fiber.
Pumpkin is a food rich in fiber ideal to keep the body full for long periods of time. 1 cup has 30 grams of carbohydrates, 115 calories and 9 grams of fiber.
5. BREAD INTEGRAL
Whole wheat bread is ideal for use on a weight loss diet; 2 slices of whole wheat bread have 30 grams of carbohydrates, 160 calories and 8 grams of fiber.
Beans are iron-rich foods, ideal for increasing the production of red blood cells in people with anemia.
On the other hand, several studies have shown that bean consumers have a 23 percent lower risk of having a greasy waist and a 22 percent lower risk of being obese. While each type of bean has different amounts of fiber, all options are good, since they also have protein.
1/2 cup of black beans has 109 calories, 20 grams of carbohydrates and 8 grams of fiber.
Oatmeal is soluble fiber, which is important to delay the elimination of food from the stomach, increasing the satiety factor . In addition, one study showed that adding more soluble fiber to the diet can help reduce the deep visceral fat that surrounds vital organs and has been associated with metabolic disorders, cardiovascular disease and diabetes.
1/2 cup of oatmeal has 153 calories, 27 grams of carbohydrates and 4 grams of fiber.
Quinoa is an incredible food that has nine essential amino acids that the body needs to build lean muscle, and help in burning calories from saturated fats.
½ cup quinoa has 111 calories, 20 grams of carbohydrates and 2.5 grams of fiber.
It is important that you regularly consume healthy carbohydrates, which are effective to lose weight in a healthy way. Just choose any of these foods and add them to your diet little by little, you will see how the results you are looking for will arrive in a short time.