Carbs that will not affect your weight loss routine
Good carbs that do not affect your weight
For years, we have been told to cut down on our carb intake in order to lose weight and to stay healthy. But what we haven’t been told is the difference between good carbs and the bad ones. Just like we have different types of healthy and unhealthy fats, similarly there are different types of carbs that are good as against the ones that lead to weight gain. It is the main source of your energy and acts as a determining factor in ensuring you a healthy lifestyle.
Restrictive weight loss diets may encourage you to eliminate the intake of carbs, however – as promising as it may seem – only lead to nutritional deficiencies and short term results. In addition to that, low carb consumption may also lead to a reduction of fiber in the body which can cause possible health problems like constipation and indigestion. Therefore, before making decisions and adhering to your carb-less weight loss routine, let’s understand the difference between good carbs and bad carbs.
What are carbs?
Carbs or Carbohydrates are molecular elements that possess carbon, hydrogen and oxygen atoms. In terms of nutrients, it is one of the three main macronutrients besides protein and fats. However, not all carbs are similar in nature and may differ in their ways of affecting the body. While some call it ‘whole’ and ‘refined’ carbs, other use simpler terms such as ‘good’ and ‘bad’ carbs.
Good carbs vs. Bad carbs
Good carbs are the nutrients rich carbohydrates that contain high fiber and is used for producing energy for the body. While it’s loaded with nutrients and high fiber, it keeps the blood sugar level stable and avoids various types of health risk. However, bad carbs are refined carbohydrates with low fiber amount that often lead to digestive problems and weight gain. It leads to spikes in blood sugar levels, which in turn ignites cravings and hunger for more high-carb foods.
So, if you’re still looking for ways to maintain the necessary nutrients in your body with the right kind of carbs along with a productive weight-loss routine, here are all the good carbs you can eat on a daily basis.
Chickpeas
In case you have the urge to munch on something, chickpeas should be on top of your list of snacks. Besides being extremely nutritious and rich in fiber, it does not affect your weight in anyway, instead it helps you regulate it and also prevents overeating. Belonging to the specific family of legumes, chickpeas can be cooked with various methods.
Barley
According to a Swedish study, consuming boiled barley can really help boost metabolism and also its fiber-rich content can decrease the level of hunger in the body.
Quinoa
Quinoa is a very rich fiber food. Its nutrients helps in stabilizing the blood sugar levels in the body and increases ones metabolism. Due to its lower level of free fatty acid, it has been seen as a great measure for weight loss.
Sweet potato
Sweet potatoes are your go-to carb product that only satiates your taste bud but also satisfies your sweet tooth. It is said that sweet potatoes increase levels of adiponectin, a hormone that regulates blood sugar and helps to encourage a faster metabolism.
Sprouts
Sprouts are low-carb foods that are rich in fiber. It helps in regulating your weight and also helps you feel fuller in order to prevent you from overeating.
Oatmeal
Oatmeal is a comfort food that helps a lot in weight loss. It is rich in fiber and because it is one of the whole carbs, it is what keeps you away from overeating.
Brown rice
Brown rice is a good source of energy-oriented nutrients. Compared to simple carbohydrates, it has complex carbohydrates that are rich in fiber and are broken down slowly by the body.
Lentils
Due to their high carb content, it is often avoided in strict keto diets. However, Lentils are complex carbohydrates that are not easily broken down in the body, which makes you fill fuller for a longer period of time and also provides you with great energy.
Wholegrain rye bread
In order to keep your diet in check and also to satisfy your hunger, wholegrain rye bread is the best ‘good carb’ food to eat. High in fiber, it is completely fat free and controls blood sugar level from fluctuating.
Buckwheat
Buckwheat ( kuttu ka atta in Hindi, papparai in Tamil) is a good source of protein, fiber, and energy. Known to keep a check on cholesterol, it is also lower on the glycemic index and results in less insulin release after consumption.