For years we have heard that we should completely eliminate carbohydrates from our diet. Not all carbohydrates are bad, it seems that some of them really helps in losing those extra pounds!
Here are 10 good carbohydrates that will help you lose weight:
Being a whole grain, barley can increase the level of the hormone associated with satiety. Swedish researchers found that cooked barley can change the bacteria in the intestinal flora, which can speed up your metabolism.
Researchers have also discovered that high-fiber cereal can alleviate hunger. Barley can be included in salads, soups or even pastries!
Replace chips with popcorn the next time you fancy a small snack (obviously not from popcorn bags containing commercial additives and preservatives, but home-made plain popcorn without unnatural flavors).
In a study comparing short-term satiety generated by these two popular snacks, health experts have found that most volunteers reported feeling less hungry after consuming popcorn. If you feel less hunger, you will tend to eat less, so fewer calories!
This super cereal contains nearly twice as many fibers as the others, and its nutrients are released slowly into the bloodstream, keeping blood sugar levels under control and speeding up metabolism. Also, compared with other foods, it doesn’t contain modified gluten.
#4 Roasted chickpeas
Chickpeas should be at the top of your list when it comes to snacks, due to high content of protein and fiber. A 2014 study claims that regular consumption of pulses – a family of vegetables including chickpeas, beans, peas and lentils – can prevent excessive eating and weight gain.
How can you get a delicious crunchy snack? Mix hydrated chickpeas with a spoon of olive oil and spices and bake it for 40 minutes in the oven!
These vegetables come in handy when you are craving for carbohydrates and something sweet! A medium sweet potato contains almost 27 grams of carbohydrates and it was demonstrated that can increase a hormone that regulates blood sugar levels and accelerates metabolism. In addition, they contain less fat and calories and sodium than normal potatoes.
#6 Rye crackers
When you are craving for a snack but want to keep your appetite under control, why not try rye crackers. They have a high content of fiber and are low in fat.
Swedish researchers found that eating rye bread is among the most effective ways to control blood sugar and appetite.
Experts in nutrition revealed that rye crackers can really help to reduce weight grain and waist circumference and abdominal fat percentage. 50 men and women suffering from obesity followed a low calorie diet for 12 weeks. The group who consumed whole grains showed a significant decrease in the percentage of abdominal fat compared to the group which consumed processed grains.
#7 Whole grains at breakfast
Whole grains and breakfast are a winning combination! This low in fat and rich in fiber food is the secret to a wasp waist! Studies showed that people who consume more whole grains have a lower body mass index and a small percentage of abdominal fat.
Although this dairy product does not appear to be a typical carbohydrate, natural milk sugars could be a concern, but in fact it’s not. This creamy snack can help you lose unwanted pounds.
Researchers found that Greek yogurt (with a low calorie diet) can reduce body mass index and body fat percentage. Healthy fats and protein can prevent low blood sugar, which will take away your sweet tooth.
Oatmeal is a great option for weight loss diets. Complex carbohydrates not only gives the feeling of satiety, but also more energy. Be careful about the type of oatmeal you eat and only choose organic ones without sweeteners and flavors. You can use cinnamon, almond butter or coconut sugar for flavor.
#10 Brown rice
Brown rice is a nutritious food with an intake of only about 100 calories per 100 grams. Brown rice provides the body with nutrients such as magnesium, phosphorus, vitamins B1, B3, and B6, iron, zinc, protein and fiber – that contribute to the regulation of hunger.
By adding these foods to your daily diet and of course combined with physical activity, you will see real changes in your healthy, body and state of mind.