11 Carbohydrates that will help you lose weightPublished In: 14 Oct 2016
Carbohydrates are not the enemy. In fact, some carbohydrates are high in fiber and protein and help to hold off those feelings of hunger. Harvard researchers analysed the diets of more than 27,000 people and found that those who regularly eat whole grains, have a lower weight of about 2.5 pounds than people who eat refined carbohydrates. But remember; just because the label says "whole" does not mean it is healthy. In fact, a product is considered "whole” if it only contains 51% of wheat flour. To be sure it is a truly quality product, you should check that it is specified that it is 100% whole.
What are diet friendly carbohydrates?
1. RICE, GRAIN MEDIA
Brown rice is a rich source of minerals and fibre. 99% of nutritional experts recommend to replacing white rice with brown.
The South American grain quinoa has about two times more protein than brown rice, and its protein chain consists of a complete set of essential amino acids, making it a perfect food for maintaining muscle condition. The nutrient intake of Quinoa, particularly its source of protein, provides a handful of healthy fats and only a relatively small dose of carbohydrates that has a low impact on blood sugar. The taste of quinoa is easy to manage even for the most demanding palates and bakes just like rice, ready in about 15 minutes.
3. ROLLED OATS
Eating oats are one of the easiest ways to introduce more fibre in the diet. Fibre is good for the body because it reduces the risk of heart disease, hypertension and type 2 diabetes. Oats also provide protein for the maintenance of muscle structure. But be careful with instant oatmeal that is pre-prepared as they may contain high doses of sugar.
Originating in Switzerland, muesli is a combination of fibre and protein power of oat flakes, dried fruit and nuts. Even if a serving contains about 300 calories, the payoff of vitamins and minerals across the board makes a perfect meal from a nutritional point of view.
Although rich muesli contains many nutrients, is now almost impossible to find a box of muesli with less sugar per serving than a plate of biscuits. You can also replace the Muesli with Granola, also in this case be sure to verify that there are no high amount of sugar in the product.
7. BARLEY (PEARL)
It's not just for soups. Swedish researchers have found that by eating barley at breakfast, you can cut the response of blood sugar by 44% at lunch and 14% at dinner, since your sugar spikes are more stable, you'll be less hungry and have more energy.
Kamut is a grain, we say the cousin of durum wheat, was once considered the food of pharaohs now embraced by ordinary mortals as an alternative to brown rice. Kamut has high levels of healthy fatty acids compared to most other cereals. It contains up to 40% percent more protein.
In Amharic, Ethiopia's official language, the word teff means "lost". Due to the fact that it is a gluten-free grain, it can be an excellent alternative to common wheat for celiacs.
Spelt contains almost double the protein and rice fibre, along with calcium and iron. Spelt is very good when cooked in soups and stews and goes very well with roasted vegetables to make salads, and also replaces the rice to make risotto.
From a nutritional point of view buckwheat is a rich source of nutrients, in fact in just 30 g provides 3 grams of fibre and 4 grams of protein and is rich in many minerals.