Today obesity is among the leading health problem. No-carb/low carb diets are popular amongst people who want fast weight loss. But consuming right type of carbs will help you to lose weight. Complex carbs are good carbs as they are digested slowly by the body as well as don’t raise the level of blood sugar. Complex carbs suppress appetite and keep you satisfied longer so you will eat less. Complex carbs also speed up the metabolism as they are high in resistant starch. Read on to know the carbs which help you lose weight.
Carbs to Lose Weight:
Beans
Beans are great source of protein, fibre and complex carbs. Fibre and complex carbs gives the feeling of fullness by suppressing appetite as well as decelerate the absorption of glucose and thereby maintain the sugar levels. Fibre contained in beans is insoluble fiber so it will maintain the regular bowel movements. Beans are also lower in calories. Complex carbs contain resistant starch which is a powerful fat burner. You can include beans such as small white & red, black, cranberry, large & small chickpeas, blackeye, pink, pinto, navy, great northern, light & dark red kidney and baby & large lima beans. You should increase the intake of beans slowly as they produce excess gas.
Whole grains
Like beans whole grains are loaded with fibre, protein and complex carbs. Fibre and complex carbs slow down the digestion so you will feel full for longer period of time. They also slow down the sugar absorption after a meal by decreasing the needed insulin amount. Insoluble fiber in whole grains also helps to move out waste from the system. Resistant starch contained in complex carbs discharges fatty acids which promote fat burning and thereby speeds up the metabolism. You can include plain brown rice, quinoa, muesli, oatmeal, granola, kamut, barley, faro, millet, buckwheat, bulgur, cornmeal, white rice, etc.
Strawberries
Sweet and tart strawberries contain high amount of vitamin C, folate, fibre, complex carbs and potassium. Strawberries suppress appetite and make you full for longer period so they promote weight loss. They also stimulate metabolism as well as control blood sugar levels. 12.8 g carbohydrates and 3.3 g of fiber are contained in 1 cup strawberries. Strawberries are also good for overall health as they are loaded with vitamins, minerals and phytonutrients.
Pasta
Pasta also contains fibre, nutrients and resistant starch. Fibre and resistant starch slow the digestion and promote satiety for a long period of time. So replace white pastas with chick-pea flour pasta, whole grain pasta or multi grain pasta. 37 grams carbohydrates are contained in 1 cup of whole-wheat pasta. Compared to regular pasta, whole-grain pasta yields long lasting energy, gives more nutrition and promotes less fat storage.
Beets
Beets contain complex carbohydrate, fibre and protein in high amount and calories in low amount. Complex carbohydrates fill you up earlier as well as suppress appetite as they are digested slowly. Complex carbohydrates also trigger fullness sensation in brain and keep you satisfied longer. Beets have very low glycaemic load (GL) so the sugar conversion is slow which thereby maintain blood sugar levels. They also accelerate metabolism.
Artichoke hearts
Artichoke is loaded with nutrients, fiber and complex carbs. They contain low amount of calorie. Fiber and carbs both act as powerful appetite suppressants. They are digested slowly and make you feel full for longer period of time. Complex carbohydrates increase the satiety hormones levels. They maintain the blood sugar level and prevent type II diabetes. Complex carbohydrates contain resistant starch which encourages fat burning.
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