A no-carb diet brings quick results, but we can’t really lose weight properly without eating carbohydrates. When it comes to losing weight, a calorie deficit is the main thing to pay attention to alongside a proper balance of fat, protein, and carbs to make the process healthy and safe. There are a number of products out there that contain the necessary amounts of complex carbohydrates, vitamins, and fiber which help us feel fuller for longer without needing to eat a lot.
Below you’ll find a list of carbohydrates that can help you to lose weight instead of putting it on.
The most important thing to remember about carbohydrates is that they provide us with energy. However, they’re usually accused of contributing to weight gain, but is this true?
By structure, carbs are divided into two parts:
1. Complex carbs contain fiber, starch, pectin, and glycogen (beans, bread, pasta, cereals, potatoes, nuts, and vegetables).
• They’re slow digesting and make us feel full
• They improve the work of the intestines and maintain gut flora
• They decrease water retention
• They support the gastric mucosa and improve digestion
• They help with muscle growth
2. On the other hand, simple carbs contain fructose, glucose, galactose, sucrose, and maltose (milk, fruit, sweets, pastries, beer, and fast food).
• They cause blood sugar swings
• They give you more energy
When your glucose level increases, the pancreases starts to produce more insulin. The more carbs we eat, the higher our insulin level will be. Complex carbs do this slowly, while simple ones cause swings and an urge to eat more.
Therefore, if we eat just simple carbs, we provoke a rapid insulin level increase. This doesn’t allow your body to digest fats and this is why we gain weight. This doesn’t mean that you have to quit simple carbs, it just means that your diet needs to be balanced. You need to eat more complex carbs to lose weight.
7 Carbohydrates That’ll Help You Lose Weight
Chickpeas contain protein, fiber, and lots of amino acids that help with proper metabolism. Chickpeas are a perfect addition to vegetable soups, spices, and olive oil. Hummus, one of the most popular Arabic dishes, is made using mashed chickpeas.
To lose weight faster, replace products that are high in saturated fats (dairy products, nuts, and processed meats) with chickpeas.
The proteins and vitamins that are found in corn help to promote healthy skin, hair, and nails, while also helping to burn fat. If you mix corn with beans, you can make the process of weight loss a lot more effective as both products contain resistant starch - a carb that dodges digestion and improves metabolism.
Whole grain pasta contains complex carbs that supply us with energy and rids our body of toxins. Pasta goes perfectly with vegetables, but make sure that you cook the pasta al dente (firm to the bite).
Green beans are full of potassium that strengthens muscles and normalizes the work of the intestines. Green beans are recommended to those who don’t consume meat as they contain a huge amount of plant-based protein. This low-calorie product is really popular among those trying to lose weight because it makes us feel fuller for longer.
Asparagus possesses the same benefits. It contains fiber and a lot of vitamins, helping to lower high blood pressure, clean out toxins, and stimulate the heart.
Mushrooms are full of amino acids, sodium, phosphorus, potassium, fiber, protein, and vitamins B, C, and D. To add to this, they contain very few calories. For example, raw Champignons contain only 27 calories while fried Champignons contain just 50 calories.
6. Wild Rice
Wild rice is one of the healthiest foods that isn’t a grain. It contains a small number of calories, and a large amount of fiber, protein, and tryptophan – an amino acid that serves as a natural sedative.
Wild rice should be eaten with other products as it’s very heavy. Add some wild rice to some white or brown rice to make yourself a well-rounded meal.
Whether potatoes are healthy or not is one of the most debated questions in dietology. What is certain though is that its harmfulness is over exaggerated. In fact, potatoes contain less starch than pasta and the majority of cereals.
The healthiest way to consume potatoes is to bake them (using vegetable or olive oil) or boil them.