Recommended Carbohydrates That Do Not Fatten

When trying to design a healthy diet, it is important to know about carbohydrates that are not fattening. This is because carbohydrates have a bad reputation due to their association with weight gain. In fact, the difference lies in knowing which carbohydrates are best to eat.

You’re on a cure. You probably refuse yourself to eat bread, rice, fruit and other carbohydrates. However, this is not necessary. In fact, it is not effective. This is because not all carbohydrates are created equal. Recommended carbohydrates are available.

So contrary to what you may have heard, there are carbohydrates that do not lead to weight gain. You can eat them without any problems even if you are trying to lose a few pounds. In this article we will tell you what it is for some.

What are non-fat carbohydrates?

Carbohydrates are biomolecules that also go by the names carbohydrates, sugars and saccharides. Their main function is to contribute to the storage and acquisition of instant energy, especially to the brain and nervous system.

The difference between simple and complex carbohydrates

Man with recommended carbs in front of him

First of all, it is important to learn to distinguish between simple and complex carbohydrates.

Simple carbohydrates are those that are quickly absorbed by the body and provide instant energy and increase in blood sugar levels. Although considered the “villains”, the truth is that simple carbohydrates are not limited to refined sugars and industrial cakes. Instead, they are also present in most fruits and vegetables. You should consume copious amounts of these because they are good sources of vitamins, fiber and minerals.
In contrast, complex carbohydrates have a branched molecular structure that causes the body to absorb them more slowly, thus avoiding increases in blood sugar levels. This type of carbohydrate is found in whole grains, nuts, whole grain pastas and legumes.

Also read: 7 food ideas if you want to eat fewer carbs

Recommended carbohydrates

Many protein diets are based on a total absence of carbohydrates and the goal is to bring the body into ketosis state. What is ketosis condition?

This is when the body gets the energy it needs from its fat deposition, leading to weight loss.

While these types of protein diets can be effective in the short term, some people are unable to give up carbohydrates because they:

Feeling discouraged
Has no concentration
Has mood swings and is irritable
Are exhausted

You also need to remember that any diet that minimizes carbohydrates instead of an increase in protein is very dangerous for your body. In addition, it can provide a rebound effect.

1. Wholemeal bread

Whole grain products include whole grains and they are recommended carbohydrates

Wholemeal bread is made with whole grains, rye or spelled, among other options. So this type of flour contains fewer carbohydrates and has more nutrients such as protein, fiber, lutein and phosphocholine. It also contains many vitamins and minerals that are important for our body to function properly.

Although wholemeal bread in itself does not help you lose weight, it is true that it is very filling. Thus, it can help you maintain better control of your appetite and can prevent overeating.

2. Fruits are recommended carbohydrates

Most fruits are an important source of vitamins, minerals and antioxidants. Although most types contain a large number of carbohydrates, their high fiber and natural sugars are ideal for supplementing the diet.

You can find some varieties with fewer carbohydrates than the rest. For example, avocado, pomegranate, lemon, raspberry, strawberry, watermelon, guava, papaya and grapefruit are examples of this.

Legumes and vegetables

Legumes and vegetables are other important sources of vitamins, minerals, fiber and antioxidants. This is due to their low calorie content and lack of fat. They also help you maintain an ideal weight and thus avoid obesity.

Vegetables and legumes also help reduce cholesterol and triglycerides, prevent high blood pressure and reduce fluid retention. Therefore, you need to incorporate them as a base in your diet.

4. Nuts and seeds

These contain a lot of calories. However, they are the perfect snack because they contain protein, fiber and fat. Various studies have revealed that people who eat them regularly are healthier and slimmer than those who do not. They also have a lower risk of cardiovascular and metabolic diseases.

However, this is a type of food that you should consume in moderation. A handful a day is perfect, but a bag of one kilo at a time would be too much because it would exceed the recommended daily intake. As with everything, moderation is key.

Also read: The benefits of nuts in our diet

5. Quinoa are recommended carbohydrates

This type of grain has a high content of proteins, Omega-6 and Omega-3 fatty acids and minerals, which will provide a large dose of energy thanks to its potassium, magnesium, calcium, phosphorus and zinc. It also contains vitamins from group B and vitamin E, which are amazing antioxidants.

Their slowly absorbed carbohydrates regulate blood sugar and cholesterol levels, thus preventing cardiovascular disease. On top of all this, it keeps you from getting hungry between meals. It is also a great source of iron for vegans.

6. Oatmeal

Ancient civilizations were already aware of the energy properties of this grain. It has a high content of proteins, vitamins and minerals such as magnesium, zinc, calcium and iron. It also helps maintain cholesterol levels thanks to its amino acids and its Omega-3 content.

So its carbohydrates are slowly absorbing and that means their energy is gradually released in our body. This way, they usually keep you full for longer. The same principle helps prevent sudden changes in your blood sugar level as the energy contribution is more sustained.

Now you know that you can be on a diet and not worry about starving yourself by not eating carbs. Enjoy your diet and good luck losing those extra pounds!