Carbohydrates are demonized as fattening by supporters of the low-carb or keto diet. Many foods that contain carbohydrates can help you weight loss.
Low carb or ketogenic diet – eliminating carbohydrates from your diet can help you lose weight.
However, it is not easy to do without bread, pasta, and the like for many people. In addition, the body needs healthy carbs as energy suppliers to function.
If the macronutrient is left out completely over a longer period, there is a risk of difficulty concentrating, fatigue, muscle breakdown, and headaches.
Carbohydrate-rich foods do not necessarily cause additional pounds on the scale – provided you choose, for example, whole grain products, carrots, pumpkin, quinoa, legumes, or certain fruits instead of white flour fries and sweets.
The 10 Healthiest Carbohydrate Foods
Some carbohydrate foods can help you lose weight. They may even have health benefits.
Especially after a strenuous training session, carbohydrates should not be completely ignored, as they provide new energy and promote muscle building, among other things.
Quinoa is a great alternative to white rice. The Inca grain provides the body with plenty of filling proteins and complex carbs. The gluten-free nutrient supplier tastes cold in a salad or warm in a curry or porridge.
In addition, quinoa is the best wheat substitute in a gluten-free diet and is therefore ideal for allergy sufferers and people with intolerances.
Conventional potatoes are healthy and low in calories, but the sweet potato performs better in direct comparison—the reason: the orange-colored morning glory plant has a lower glycemic index.
As a result, this means that it does not allow the blood sugar level to shoot up so quickly – and prevents ravenous appetite attacks.
Another advantage of sweet potatoes is the many vitamins, especially beta-carotene (the precursor of vitamin A), vitamin C, and potassium.
In addition, the tubers are full of antioxidants. These protective nutrients must also be ingested through food because the body’s production is often insufficient to protect the immune system adequately.
Oatmeal belongs to the superfood category. And they are because oats provide a valuable source of protein.
These prevent muscle breakdown, which benefits you when you lose weight because a high muscle mass causes you to burn more calories – even at rest.
White rice has a low volume and causes blood sugar levels to rise quickly. It is, therefore, better to replace it with wild or whole grain rice.
Wild rice has twice as much protein as white rice and contains a lot of fiber and amino acids, which are particularly important for muscle building.
Whole Wheat Bread
You don’t have to do without bread during a diet either. The following applies here – just like with toast and rolls: you should use the whole grain version. This contains significantly more nutrients than products made from white flour.
Important nutrients such as magnesium, calcium, iron, and B vitamins are contained in the husk of whole grains.
Whole Wheat Pasta
The same principle applies to noodles and spaghetti as to rice & co.: If you want to lose weight, you should opt for the whole grain version. Whole meal noodles are not quite as easy to crack for the metabolism, so the saturation lasts longer.
In addition, the volume of whole grain products is much larger. This gives the brain a faster feeling of satiety.
Raspberries, blackberries, blueberries, and Co. have a low proportion of carbohydrates compared to other types of fruit. They also have a low-calorie count. Raspberries, for example, have around 33 kilocalories per 100 grams.
The superfood also contains important vitamins and minerals, such as vitamin C and K, and manganese.
Our body contains up to 40 milligrams of manganese, 40 percent of which is in our bones.
The rest is mainly found in the liver and kidneys. Manganese is important for the body because it forms endogenous proteins, fatty acids, and urea.
The so-called legumes include, for example, kidney beans, chickpeas, and lentils.
Those who do not eat meat are well served with lentils. The legumes are a good alternative to animal protein suppliers.
Kidney beans are particularly high in fiber and protein, and they also improve blood sugar control.
Black beans contain a particularly high amount of fiber. For this reason, a handful as a side dish is enough to fill you up quickly – ideal for everyone who watches their shape.
Although black beans also contain carbohydrates, these are absorbed in time in the small intestine, which prevents them from entering the bloodstream at the same time.
This effect keeps the blood sugar level constant, so it is also great for people with diabetes.
Chickpeas are also legumes and are an excellent source of vegetable proteins.
Thanks to their high saponin content, they keep blood sugar levels low and protect the cardiovascular system.
Apples are also among the best carbohydrate sources that help with weight loss. They come in different colors and sizes, but they all have one thing in common – vitamin C and antioxidants.
Apples also contain pectin – a dietary fiber that is particularly filling and can thus prevent cravings.
An apple is also an ideal summer snack between meals and during a diet.
The Right Foods Are The Be-All And End-All
The right carbs can even support the body in burning fat, build muscle mass since they are also high in protein, and have a very positive effect on the health of the body.
Because of this, it would be a mistake to cut carbohydrates out of your diet altogether if you’re making sure you’re eating the right foods and eating a balanced diet.