For years we’ve been hearing that cutting carbs should be a cornerstone of most diets, but it turns out you should keep eating some of them.
Imagine if you could tell your friends you’re on a hot new diet, the one all the celebs are doing . And it is Not Atkins. Not South Beach. No, it’s The Carb Diet.
Carbs are public enemy No. 1 for many women on a diet. As much as we love pasta, bread, and every sweet you can think of, too many of us have been brainwashed into thinking carbs will make us fat.
Eating the right carbs, says Lyssie Lakatos, R.D., one half of the Nutrition Twins with her sister Tammy Lakatos Shames, R.D. She recommends consuming nutrient-dense carbs with at least two to three grams of fibre per 100 calories since your body breaks down fibre more slowly, keeping you feeling full for longer .
I love carbs, so I decided to find out 10 carbs, that suppose to help you to maintain or even help you to lose weight. There are so many of them, but I chose the ones I like to eat.
Yes, it’s true: You can lose weight eating carbs, if you eat the right ones. Add these essential choices into your daily diet and stay fuelled and fat-burning all day long—without sacrifice.
Incorporate these 10 tasty foods into your meals, and you’ll flatten your stomach and stay fuelled all day. Well, that what I hope for , anyway.
I absolutely love, barley. It’s not only good for your health, but also an amazing appetite suppressant .It will help keep your diet on track all day. “Barley contains a whopping 6 grams of belly filling, mostly soluble fibre that has been linked to lowered cholesterol, decreased blood sugars and increased satiety,” says Lisa Moskovitz, RD, CDN. It also has tons of health benefits like decreased inflammation and stabilized blood sugar levels. And: you’ll immediately feel lighter. Barley “acts as bulking agent, which can help push waste through the digestive tract, regulating bowel movements.”
1/2 cup cooked pearl barley: 97 calories, 22g carbs, 3g fibre
Swedish research suggests barley can fight hunger by raising blood sugar levels more slowly than, say, a donut, helping you bypass the sugar spike—and crash—that leaves you famished. Pearled barley is popular, but barley groats or whole hull-less barley contain even more healthy nutrients, including 20 to 25 percent of your daily fibre in just one serving.
2. Green Peas
Beyond the abundance of vitamins and minerals, a cup of peas contains more than a third of your kid’s daily fibre intake. It is more than most whole-wheat breads. In one four-week Spanish study, researchers found that eating a calorie-restricted diet that includes four weekly servings of legumes aids weight loss more effectively than an equivalent diet that doesn’t include them. Those who consumed the legume-rich diet also saw improvements in their “bad” LDL cholesterol levels and systolic blood pressure. To reap the benefits at home, work lentils, chickpeas, peas and beans into your diet throughout the week.
1/2 cup cooked: 67 calories, 12.5g carbs, 4.5g fibre
A half-cup of peas provides 12 percent of your recommended daily intake of zinc. More known for its cold-fighting powers, this mineral may also help reduce hunger by boosting levels of leptin, a hormone that alerts your brain when your stomach has had enough.
3. Whole-Wheat Pasta
As with whole-wheat pasta, with whole-wheat bread, you’re getting all three parts of the grain. But here, you have to be careful, as most breads in the sandwich aisle are filled with high fructose corn syrup , opt for the whole-wheat pasta, as it contains blend of whole and enriched wheat.
2 ounces dry: 198 calories, 43g carbs, 5g fibre
A British study showed that a higher intake of whole grains— around three servings daily—was associated with a lower BMI and less abdominal fat, supporting other research that links a diet high in whole grains with tinier waists. It’s key, however, to keep noodle portions between 100 and 200 calories (about 1/2 to 1 cup cooked), says Keri Gans, R.D., author of The Small Change Diet, adding that nutrient-rich carbohydrates are part of a balanced meal, not the entire meal.
4. Black Beans
All beans are good for your heart, but none can boost your brainpower like black beans. That’s because they’re full of anthocyanin’s, antioxidant compounds that have been shown to improve brain function. A daily half-cup serving provides eight grams of protein and 7.5 grams of fibre. It’s also low in calories and free of saturated fat. We also like peas, lentils, and pinto, kidney, fava, and lima beans.
1/2 cup canned low-sodium black beans: 109 calories, 20g carbs, 8g fibre
Bean eaters have a 23 percent lower risk of an expanding waistline and a 22 percent reduced risk of being obese, says research in the Journal of the American College of Nutrition. While each type of bean has slightly different amounts of fibre, all good choices since they also pack protein and iron. Just remember to rinse any canned beans to reduce the sodium content, Lakatos Shames says.
Yes, oats are loaded with carbs, but the release of those sugars is slowed by fibre, and because oats also have 10 grams of protein per half-cup serving, they deliver steady, muscle-friendly energy. And that fibre is soluble, which lowers the risk of heart disease. The éminence grise of health food, oats garnered the FDA’s first seal of approval.
1/2 cup dry: 153 calories, 27g carbs, 4g fibre
Half of the fibre in oatmeal is soluble fibre, the kind that dissolves into a gel-like substance that delays stomach emptying, upping the satiety factor. Plus a study in the journal Obesity found that adding more soluble fibre to your diet may help reduce visceral fat, the deep belly kind that surrounds vital organs and has been associated with metabolic disorders, cardiovascular disease, and diabetes.
It has a light, mild flavour, making it ideal for guys who hate other whole grains. It gets better: quinoa is higher in protein than any other grain, and packs a hefty dose of heart-healthy, unsaturated fats. “Quinoa is also a great source of fibre and B vitamins,” says Christopher Mohr, Ph.D., R.D. a professor of nutrition at the University of Louisville.
1/2 cup cooked: 111 calories, 20g carbs, 2.5g fibre
A complete protein, quinoa contains all nine essential amino acids—which your body needs to build lean, calorie-burning muscle—sans the saturated fats often found in animal protein. The four grams per half-cup serving may also help your lunch or dinner stay with you longer.
7. Acorn squash
Besides serving up a third of the day’s fibre, a one-cup serving of this highly nutritious, naturally sweet veggie contains 30 percent of your daily vitamin C needs. The body uses the nutrient to form muscle and blood vessels, and it can even boost the fat-burning effects of exercise, according to Arizona State University researchers.
1 cup cubed and baked: 115 calories, 30g carbs, 9g fiber
When it comes to winter squash, acorn squash just about knocks out the others for the “most fibre” award.
Swap your crisps for popcorn the next time you’re peckish. In a study that compared the short-term satiety of these two popular snacks, food and health researchers from around the country found that most volunteers reportedly felt less hunger and more satisfaction after eating popcorn. If you’re more satisfied, it is likely that you’ll be eating less, ergo, taking in fewer calories.
cups air-popped popcorn: 93 calories, 19g carbs, 3.5g fibre
When you’re craving a salty snack, reach for popcorn instead of chips. According to a study in Nutrition Journal, popcorn not only provides more short-term satiety compared to the fried taters, it also reduces feelings of hunger for those looking to manage body weight and watch their calories. Plus you can nosh 3 cups of air-popped kernels—which counts as a serving of whole grains—for the same amount of calories you’d get from about 9 plain potato chips.
Popcorn offers limitless room for experimentation — it s so versatile it can be paired with almost anything, and it is naturally low in sugar and fat yet high in fibre. While popcorn s image has suffered as a pre-packaged, artificially flavoured, microwavable junk food, home made popcorn is truly a revelation a creative, healthy, gourmet treat.
This book is the perfect inspiration to explore this quick, easy, fun grain, and it features over one hundred original, mouth-watering recipes that span the taste spectrum from savoury to sweet. Each recipe is accompanied by stunning, bright photography.
9. Sweet potatoes
Keep a couple of these orange root vegetables in your pantry for when you want to satisfy your carb craving and sweet tooth. A medium-sized sweet potato contains about 27 grams of carbs, but they’ve been shown to increase levels of adiponectin- a hormone that regulates blood sugar and helps to encourage a faster metabolism. They’re also fat-free and have fewer calories and sodium than white potatoes.
100 grams of Sweet Potato: Calories-86,Carbs-20.12g, Fibre-7g, Protein- 1.57g
Sweet potatoes are packed with many essential vitamins such as pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6), and thiamine (vitamin B-1), niacin, and riboflavin. These vitamins are essential in the sense that the human body requires them from external sources to replenish. These vitamins function as co-factors for various enzymes during metabolism.
- Sweet potato provides good amount of vital minerals such as iron, calcium, magnesium, manganese, and potassium that are very essential for enzyme, protein, and carbohydrate metabolism.
- Sweet potato top greens are indeed more nutritious than the tuber itself. Weight per weight, 100 g of fresh leaves carry more iron, vitamin C, folates, vitamin K, and potassium but less sodium than its tuber.
10. Roasted Chickpeas
Chickpeas are an excellent source of fibre, containing 16 percent of your daily needs in one half-cup serving. About one-third of the fibre in chickpeas is soluble fibre, making it a heart-healthy food. Studies have shown that people who eat fibre rich diets are at healthier weights and have a reduced risk of heart disease and cancer.
Chickpeas are also a good source of manganese and folate. They are also a very good source of magnesium, iron, copper, potassium, and thiamine.
30 grams of Roasted Chickpeas: Calories-120,Carbs-21g, Fibre-6g, Protein- 5g
Chickpeas, like other legumes, contain resistant starch that slows down the digestion of carbohydrates. Some resistant starch is not digested in the small intestine at all. At least one study has shown that replacing more rapidly-digested carbohydrates with legumes enhances glycaemic control by improving insulin sensitivity in people with diabetes. Consuming foods high in resistant starch may also improve colon health, including promoting healthy bowel flora.
I hope this article will help you with those Carb cravings. At the end of the day, I do not believe in dieting, I believe in lifestyle.
Love, Samira xxx