Bring them back
If you thought that in order to lose weight you had to cross out all carbohydrates, you are wrong. The news is not all carbs make you fat. It’s all about the amount. Nonetheless, in this article I will tell you all you need to know about those carbs which are perfect to make you lose fat and will add variety to your diet.
When thinking of weight loss, we all know carbs have really bad press since they produce blood sugar peaks and a rush of insulin. When this happens fat gets stored in the abdomen area. Over time, helpless organs become resistant to insulin producing a high risk of developing diabetes 2, heart disease and high blood pressure.
Yes, all this is true, but there’s more complexity in this story because not all carbs are the same and their effect will also depend on the amount we consume. In fact, cereals and whole grains, that is to say non-processed carbs with fiber, are slowly absorbed and thus provide a small but constant supply of energy that the muscles can use for hours. In my experience, eating this type of carbs may even help reduce sugar cravings, anxiety and avoid evening snacking.
Then, what are those magical carbs that keep you from gaining fat?
Due to its relatively high levels of sucrose (fructose) fruit, especially in the evening and when compared to other foods, has really bad press in popular culture and in some diets. However, today there is no scientific proof that fruit is responsible of making you store fat in your abdomen. Quite the opposite, it is considered indispensable in all research done in diets to lose weight. Moreover, fruit contains a high amount of fiber that slows down fructose absorption, and thus prevents insulin peaks. Fruit satiates and contains invaluable antioxidants, vitamins and minerals.
Lentils, beans, chickpeas. All of them have a high carbohydrate content but also a substantial amount of fiber, which reduces our glycemic response (that is to say, our body’s sugar response). In addition, legumes are an excellent source of protein for vegetarians and vegans, plus they contain iron and other essential minerals.
Oats are one of the most complete and healthiest grains, rich in carbohydrates, fiber, plant protein, vitamins, minerals and antioxidants. It provides low glycemic carbs, that is to say a constant energy supply, plus a great fiber content both soluble and insoluble which help in the intestinal transit and reduce constipation.
One of the greatest benefits oats offer in weight loss is that it promotes satiety and reduces cravings. Oat flour is ideal to bring sweet flavor into your diet.
4. Dairy products
For instance, cow milk yoghurt is an excellent source of high-quality protein. However, since milk contains lactose (sugar contained in milk) people tend to eliminate dairy products from their diet. But we need to keep in mind that lactose is not the same as table sugar. Dairy products, as long as they contain no-added sugar, have proved to contribute to body fat loss in weight loss diets.
In much the same way, since they contain casein, a protein with a very low absorption rate, dairy products promote satiety and are great as an evening snack.
It is a type of wheat that has not been manipulated nor modified with other varieties so it is one of the cereals with a higher protein content (14,7%) and fiber. It is also rich in tryptophan which contributes to mental and emotional wellbeing. It contains an abundance of essential fatty acids key to a normal brain function.
Technically quinoa is a seed, not a grain, and a good source of protein and fiber together with a low glycemic index. It is also rich in iron and has a complete amino acid profile (ideal for vegetarians and vegans). Thanks to its taste and properties, it is an excellent alternative to rice. It is cooked the same way as rice and has a high nutritional value.
7. Whole rice and basmati rice
A large number of people say they dislike whole rice and basmati rice, but properly cooked they may be a tasty addition to any meal. A small portion of brown rice may make your salads, and other veggie dishes more complete and satisfying, without the sugar peak you would obtain from French fries.
This may surprise you, but moderate amounts of potatoes cooked in healthy oils (non-processed vegetable oils) will not make you gain fat. Potatoes are actually rich in iron, vitamin C, vitamin B6 and minerals. In much the same way these tubers contain resistant starch, a type of fiber that feeds the good bacteria in our intestines and so improves our digestive health.
Now you know that you can easily follow your diet to lose weight without getting rid of all carbs. Hope you enjoyed this article and continue savoring these carbs!