Did you know that there are carbohydrates that not only don't make you fat, but can actually help you lose weight?
Carbohydrates they are one key elements of nutrition and are important for obtaining energy, maintaining body function and general well-being. However, there are large differences in the effects on the body and health between different types of carbohydrates.
While certain carbohydrates, such as refined sugars and white flour, are often associated with unwanted weight gain, there are also carbohydrates that not only do not contribute to weight gain, but can actually useful in weight loss and improving health.
What are carbohydrates?
Carbohydrates are a key source of energy for our body. They consist of carbon, hydrogen and oxygen and are the main source of energy for the functioning of our muscles, brain and other organs.
Pay attention to what you eat. Photo: Shvets Production / PexelsThere are three main types of carbohydrates:
- Simple carbohydrates: These include sugars such as glucose, fructose and lactose, which are found in foods such as fruit, milk and sweets. Simple carbohydrates are quickly absorbed into the bloodstream, causing a rapid rise in sugar and energy levels.
- Complex carbohydrates: These include starch and fiber and are present in grains, legumes, vegetables and other plant sources. Complex carbohydrates are more slowly absorbed into the bloodstream, which enables a more stable and long-lasting energy supply.
- Dietary fiber: These are a type of complex carbohydrates that cannot be digested by the body, but are essential for the health of the digestive system. They are found in grains, legumes, fruits, vegetables and nuts.
The difference between "good" and "bad" carbohydrates
Simple carbohydrates are quickly absorbed and cause a rapid rise in blood sugar levels, which can trigger fluctuations in energy levels and hunger. Complex carbohydrates are absorbed more slowly, which reduces the risk of overeating and overweight.
Non fattening carbohydrates
Eat more green vegetables. Photo: Viktoria Slowikowska /* PexelsGreen vegetables
Green vegetables such as broccoli, spinach, kale and lettuce are low in calories and carbohydrates and high in nutrients such as vitamins, minerals and antioxidants. In addition, they are full of fiber, which helps regulate digestion and control appetite.
Brown rice
It is a whole grain alternative to white rice that contains more fiber, vitamins and minerals and fewer calories. Due to its composition, it is slowly absorbed into the bloodstream, which enables a more stable energy supply and reduces the risk of overeating.
Quinoa
Quinoa is a pseudocereal that is high in protein, fiber and nutrients and is low on the glycemic index. It is an excellent choice for those who want to lose weight, as it helps regulate blood sugar levels, control appetite and keep you feeling full.
Oats
Oats are a rich source of fiber, protein and nutrients and are low on the glycemic index. Eating oatmeal or oatmeal for breakfast can help regulate blood sugar levels, control appetite, and keep you feeling full throughout the morning.
Weight will no longer be a problem. Photo: Annushka Ahuja / PexelsLens
Lentils are a legume that is rich in protein, fiber and nutrients and low on the glycemic index. Adding lentils to soups, stews and salads can help regulate blood sugar levels, control appetite and keep you feeling full.
With a balanced diet that includes diverse resources of carbohydrates, you can reach your weight goals and improve your overall health and well-being.
It is important that listen to your body, follow your nutritional needs and consult a nutritionist or doctor if you have any questions or concerns about your diet.
