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The Best Carbohydrates for Weight Loss

healthy carbs

Source: healthunits

Carbohydrates are essential nutrients to the human body, and are a source of energy and fuel for brain. When most people decide to lose weight, they completely try to completely eliminate carbs from their diet, but this may not be the best approach. You will be starving your body from the nutrient dense starchy foods, and will increase your cravings for other foods, which may cause you to over eat. Use of whole grain products such as whole wheat bread, barley, brown rice, oatmeal, cornmeal and bulgur is recommended for a healthy and balanced diet. In fact you can loose weight by eating the right carbohydrates, and it won’t be as tough on you.

The Best Carbohydrates for Weight Loss

1. Oatmeal

Oatmeal is a whole grain made from hulled oat grains and offers great nutritional value to your body. They can be categorized as either white oats and coarse oats or pinhead oats. Each of this category is obtained by either grounding or steel cutting. Oats can also be rolled to be thin or thick and can be consumed instantly. They are generally high in soluble fiber and hence dissolves slowly in your body once you have eaten. This will keep you sustained for a longer period as compared to eating foods like crispy rice cereal. It is one of the few foods you will eat comfortably without worrying about gaining extra weight.
Both the two categories of oats can be eaten as either raw or cooked. You can make porridge by mixing water and oats and then cooking them. Rolled oats can be eaten raw by adding milk and sugar. Basic Muesli is such a raw mixture only that raisins have been added to it. The porridge made from fibrous husk or bran and groats or oat kernel is sometimes referred to as oatmeal. In most cases, rolled oats are used as key ingredients in granola bars and granola breakfast cereals. They can also be used as ingredients in making oatmeal cookies, flapjack bars and oatcakes. It can also be used in making dessert dishes like Apple crisp and Apple Brown Betty. They are basically many ways you can consume oatmeal.

2. Barley

Barley belongs to the grass family and is a major cereal grain usually grown in the temperate regions. It is believed to have been first cultivated in Eurasia over 13,000 years ago. This cereal grain has an appealing pasta-like consistency and a rich nutlike flavor. It has an appearance similar to that of wheat berries though with a slightly lighter color. Naturally it is rich in maltose, a type of sugar used in making malt syrup sweetener. It can also be fermented to make beer and alcoholic beverages.
A serving of barley comes with many nutrients. Some of these nutrients include manganese, molybdenum, fiber, selenium, chromium, vitamin B1, vitamin B3, copper, magnesium and phosphorus. During cold weather, you can add some barley to a pot of simmering soup to improve not only the flavor but also the health aspects of your soup to warm both your heart and hearth. It has robust flavor and can be used for healthy living and protecting you from diseases such as colon cancer. Barley can be a better serving for breakfast to energize you during the day.

3. Green Peas

Green peas are small spherical seeds produced by Pisum sativum plant. These seeds have been consumed by many people around the world for hundreds of years. They are very popular vegetables rich in nutrients and containing good amount of fiber. Their antioxidants properties helps the body to fight against chronic diseases like cancer and heart disease. Green peas contains abundance of vitamins and minerals with a serving of one cup containing more than a third of the required daily fiber intake. Research has shown that four weekly servings of green peas play a great role in weight loss in a more effective way than most diets.
You can eat frozen peas by adding them to a pasta source. You can also puree them with olive oil and garlic and enjoy your serving. You can also get them as either fresh product or canned. They contain complex carbohydrates referred to as starch and hence can be eaten as a starchy vegetable alongside potatoes, squash and corn. The other varieties of peas on the market include yellow peas, purple peas and black-eyed peas. Snow peas and snap peas are also green in color and can be easily confused with green peas though their nutritional contents may differ.

4. Beans

Beans are large seeds originating from the flowering plant of the Fabaceae family used for both human and animal consumption. They are nutritional powerhouses with lots of nutrients packed in them. These nutrients include fiber, protein, vitamins B1, B2 and B3, potassium, iron and low fat content. They provide your body with soluble fiber which is important in controlling the cholesterol levels in your blood. Taking between a half and one and a half cups of beans in a day reduces cholesterol by up to 10 percent. The phytosterols and saponin components in beans are key in lowering cholesterol levels.
A serving of beans for breakfast helps you to get full quickly due to its high fiber content. This generally slows downs the rise of blood sugar and starves off hunger for a longer period. Beans will therefore give you a steady supply of energy for a longer period. The balance between the complex carbohydrates and protein levels in beans provides your body with a slow, steady supply of glucose as opposite to the sudden rise in glucose levels when you eat simple carbohydrates. Beans can be prepared through the normal cooking process or can also be obtained as a canned product ready for eating.

5. Acorn Squash

This part of the Cucurbita vegetable family and is popular for its immune boosting and disease fighting properties. Just like butternut, the acorn squash comes with a number of essential nutrients that helps the body to fight against dangerous diseases like diabetes, heart disease and cancer. It has been a stable food for the native Americans for hundreds of years. It contains high antioxidants level that is critical in maintaining optimum functioning of your body. It also has carotenoids which is well known for fighting various kinds of cancer.
A single serve of acorn squash can provide up to a third of the daily required fiber content. One cup of its serving will give you 30 percent of the required daily needs of vitamin C. This nutrient can also be used by the body to form blood vessels and muscles. It also boosts the fat burning effects of your daily exercises. You can remove the seeds and add some butter, maple syrup and cinnamon and bake for approximately one hour at 400 degrees Fahrenheit for a sweet side dish. You can also stuff it with avocado and enjoy the delicacy.

6. Whole-Wheat Pasta

Whole wheat pasta used to have a rough texture and hence unappealing to most people. Recently there has been a lot of improvements in its processing making it appealing just like the refined wheat pasta products. It comes with many minerals and vitamins and also contains two to three times more fiber content than refined wheat pasta. Having made from the flour that utilizes the entire grain seed, the whole wheat pasta has more protein content than the refined one. Their colors range from tan to light brown. They also have a toothsome texture and mimic their flavors. It is a favorite serving for most body weight watchers.
If you are preparing a pasta sauce, you can throw in some flax seeds to provide your body with healthy unsaturated fats. This helps to boost your immune system and battle any body inflammation. A product like Jovial Einkorn Rigatoni is good for your body due to its purity having been made from non hybridized wheat species. One serving of pasta will provide your body with a quarter of the phosphorus nutrients required for your body. It will also give you 80 percent of the manganese nutrient daily requirement. Manganese helps your body process other carbohydrates, protein and cholesterol.

7. Whole-Wheat Bread

Whole meal bread has been made from partially or entirely milled flour from almost whole or whole wheat grains. It mostly come in the form of brown bread. If you are a weight watching program, then this is the smart choice for your bread needs. On top of getting you satisfied for a longer period of time, it also helps to reduce calories. It has far much more nutrients than its white refined counterpart. If you need to loss weight, you should eat moderate portions of the bread so that you don’t reverse the gains by eating much of it. It is rich in fiber and also assists in burning abdominal fat in addition to its high nutrient densities.
In consuming whole wheat bread, you get all the three parts of a grain. You however have to choose careful as some of the breads on the market are filled with fructose corn syrup or are just a blend of enriched and whole wheat. The milleting process, spelt and the cholesterol lowering barley used to make this bread keeps you satisfied for long periods while keeping the calories low. You can toast a slice and smear with natural peanut butter for your breakfast.

8. Quinoa

Quinoa commonly refers to Chenopodium quinoa a member of Amaranthaceae flowering plant family. It is grown mainly for its edible seeds and it can be classified as a pseudo cereal since it not a grass. Quinoa together with other grain products like barley, amaranth and farro have grown in popularity in the recent past due to the health benefits that they come with. These products have remained unchanged over the years and Quinoa for instance was first planted over 5,000 years ago. There are many types of quinoa with the most common ones being red, white and black quinoa.
If you hate taking other grains for your breakfast serving, then it is time you tried quinoa due to its light and mild flavor. It also has a higher protein content as compared to other grains. Its unsaturated fats are healthy for your heart and also it is a great source of the B vitamins as well as fiber. Taking it in the morning will therefore give you twice as many proteins you can get from other cereals. You just need to mix one cup of quinoa with two cups of hot water, then allow it to cool in large bowl. You can then add two diced apples, a cup of fresh blueberries, one cup of plain yogurt and half a cup of chopped walnuts to make a serving for four people.

9. Kamut

Kamut is commercial name for Oriental wheat or Khorasan wheat. This is a tetraploid wheat species originally grown in modern day Iran. This grain disappeared for a while but made a recent comeback to the market due to its great taste, nutritional value, texture and hypo allergenic properties. It is believed to be a cousin to the durum wheat and belong to the same family called Triticum turgidum. Kamut is known for its rich and better flavor. It is also easy to digest and comes with more proteins, vitamins, lipids, amino acids and minerals when compared to common wheat products. It is therefore a more nutritious substitute for your wheat products.

Kamut is rich in omega 3 fatty acids, proteins but low in calories. A serving of half cup gives you more proteins than regular wheat with less calories. Consumption of Kamut therefore reduces cholesterol, cytokines and blood sugar. This eventually reduces inflammation in the body. You can toss it into a salad or you can eat it as a side dish. One option is to buy and boil it. A serving of these noodles gives 20 percent of the day’s required magnesium diet which boosts insulin resistance in your body.

10. Vegetables

A vegetable refers to any part of a plant consumed by human either as food or as part of a savory meal. Vegetables may be taken as raw or cooked. They can also be frozen, dried or dehydrated, canned, fresh, taken as whole, cut or mashed. Up to 5 vegetable groups exist based on their nutrient content. They include dark green vegetables, red and orange vegetables, beans and peas, starchy vegetables and other vegetables. The amount of vegetables required by your body varies based on age, gender and level of physical activities.
You might be surprised that vegetables falls within the carbohydrate category. The starchy vegetables will provide you the energy required by your body just the same way the other carbohydrates does. These colorful carbohydrates are rich in vitamins, minerals, fiber and antioxidant properties. They are therefore important elements in fighting weight gain, common diseases and cancer.

Conclusion

For a long time people have been made to believe that eating carbohydrates will worsen their weight loss situation. The 10 best carbs for weight loss we have highlighted are a sure way to inform you that you can eat carbohydrates and still loose the weight. The advantage with these carbs is that they will keep you fueled all day as you work hard towards losing your weight.

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