8 Good Carbs For Weight Loss
The Good Carbs are a popular colloquial version of the word carbohydrate. Carbohydrates are sugars, starches, and fibers found in most foods. Chemically consisting of Carbon (C), Hydrogen (H) and Oxygen (O) atoms, usually with a hydrogen: oxygen ratio of 2:1. Examples of carbohydrates are glucose, sucrose (table sugar), lactose, fructose, etc. Foods that contain carbohydrates are important mainly because they fulfill our body’s major energy requirements.
Most commonly consumed carbohydrates foods are wheat, corn, rice, breads, pasta, pizza, potatoes, chips, crisps, soda, chocolate, candies, ice cream, pastries, pies, dumplings, crackers, noodles, cakes, cereals, cookies, biscuits, cakes, gravy, sugar, and all food items that contain syrup or sugar. Some of these are low on carbohydrates and some are high.
Bad carbs vs. good carbs
Simple Carbohydrates can either be simple or complex based on their chemical composition and their effect on our body. Simple carbohydrates are often called bad carbohydrates. Complex carbohydrates contain longer chains of sugar molecules that take more time for the body to break down and convert to energy; this, in turn, yields more energy for the body. Simple carbohydrates are easily digestible, high sugar, low fiber carbohydrates that offer very less nutritional value for our body. Fruits and vegetables are exceptional simple carbohydrates with greater nutritional value. The fiber present in fruits and vegetables makes them different from other simple carbohydrates.
Carbohydrate is the principle gas supply for the physique. Therefore, it’s not a good suggestion to skip carbs. Nonetheless, on the subject of deciding on a weight reduction weight-reduction plan, most dieters scale back carbohydrate consumption and observe a carb restricted weight-reduction plan. Nonetheless, not all carbs are unhealthy in your well being. It’s the processed or refined carbohydrates which are answerable for spiking up your blood sugar degree. Overeating processed carbohydrates cause undesirable weight to achieve. Alternatively, there are the wholesome carbohydrates, which other than assembly your calorie requirement, assist in decreasing starvation craving, thereby nourishing your physique and holding you full for an extended time.
Here’s a record of one of the best carbohydrates that may make it easier to reduce weight:
The kernel of wheat without the hull is named wheat berry. Comprising of the endosperm, bran and the germ, it is a wonderful supply of fiber, iron, zinc, magnesium, B nutritional vitamins and wholesome carbohydrates. It is likely one of the finest sources of wholesome carbohydrates for a weight reduction weight-reduction plan. Nonetheless, cooking wheat berries is time-consuming. To get that good nutty and chewy texture, wheat berries ought to be simmered in water for 50 to 60 minutes. As soon as cooked, the cooked wheat berries may be saved within the fridge for as much as a month. You possibly can have a hearty meal by including cooked wheat berries to salads, desserts and different dishes.
Barley is likely one of the finest sources of wholesome carbohydrates. Half a cup of cooked barley comprises about 22 grams of carbohydrates and three grams of fibers. A fiber in barley slows down carbohydrate digestion, which prevents the blood sugar degree from spiking. Furthermore, it helps in curbing starvation pangs.
Exchange white rice with medium or lengthy grained brown rice. A cup of brown rice comprises about 46 grams of carbohydrate and four grams of fiber. Furthermore, it is a wonderful supply of B nutritional vitamins, particularly vitamin B6, magnesium and manganese.
Quinoa is a sort of nutritious grain that for hundreds of years had been the staple meals in South America. It’s very best for low-calorie meals. 100 grams of cooked quinoa comprises about 21 grams of carbohydrate and three grams of fiber. Furthermore, it’s wealthy in antioxidant and anti-inflammatory compounds. It additionally comprises monounsaturated fat which is good for the center. Quinoa takes about 15 to 20 minutes to cook dinner quinoa. It may be eaten as a cereal and added to varied wholesome savory and salad recipes.
Garbanzo Beans Or Chickpeas
One other supply of wholesome carbohydrates is garbanzo beans or chickpeas. Half a cup of cooked chickpeas provides you 16 grams of carbohydrate and 6 grams of fiber. The low glycemic load of chickpea makes it the perfect meals for diabetics and chubby folks. Furthermore, chickpeas are good sources of folate, thiamine, manganese, magnesium, copper and iron.
Entire Wheat Pasta
Entire wheat pasta comprises extra fiber than common pasta. Nonetheless, even an excessive amount of fine carbohydrate can push up your physique weight. Therefore, to reduce weight, restrict the portion dimension of the cooked complete wheat pasta to ½ or 1 cup per meal. One cup of cooked whole-wheat pasta comprises about 37 grams of carbohydrate and 6 grams of fiber.
A wholesome supply of carbohydrate that’s currently within the breakfast menus of numerous well being acutely aware folks is oat. One cup of oat comprises four grams of fiber and 32 grams of carbohydrates. Additionally, it is a superb supply of selenium and manganese. Research has proven that oatmeal helps in regulating blood sugar and blood stress. It’s the very best cereal for physique builders, diabetics, folks with cardiovascular issues and chubby folks.
One other supply of wholesome carbohydrate is bulgur. By consuming half a cup of cooked bulgur you’re going to get about 19 grams of carbohydrates and 5 grams of fiber. Because the grain is parboiled, it may be ready simply. Within the Asian international locations, bulgur is mixed with herbs, spices and greens to arrange scrumptious low-calorie dishes.