Carbohydrates are demonized by many people as fattening foods. Read here which carbohydrates can even help you lose weight.
Removing carbohydrates from your diet can definitely help you lose weight. However, for many people, giving up bread, pasta, etc. is not easy. The body also needs healthy carbs as energy sources in order to function.
That’s why you shouldn’t give up carbohydrates
If you leave out the macronutrient completely over a longer period of time, you risk difficulty concentrating, fatigue, muscle loss and headaches.
Carbohydrate-rich foods don’t necessarily add extra kilos to the scale – provided you choose, for example, whole grain products, carrots, pumpkin, quinoa, legumes or certain fruits instead of white flour, chips and sweets.
The 10 Healthiest Carbohydrate Foods
Losing weight is definitely possible with the help of some carbohydrate-containing foods. They can even provide health benefits.
You shouldn’t demonize carbohydrates completely, especially after strenuous training sessions, as they provide new energy and promote muscle building, among other things.
1. Quinoa – lots of good ingredients
Quinoa is a great alternative to white rice. The Inca grain provides the body with plenty of satiating proteins and complex carbs. The gluten-free nutrient supplier tastes good cold as a salad or warm in curry or porridge.
Quinoa is also the best wheat substitute in a gluten-free diet and is therefore ideal for allergy sufferers and people with intolerances.
2. Sweet potatoes – stop cravings
Conventional potatoes are healthy and low in calories – but in a direct comparison, the sweet potato performs better. The reason: The orange-colored sweet potato has a lower glycemic index.
This means that it doesn’t cause blood sugar levels to rise so quickly – and prevents food cravings.
Another advantage of sweet potatoes are the many vitamins, especially beta-carotene (the precursor to vitamin A), vitamin C and potassium.
In addition, the tubers are full of antioxidants. It is important that you also get these protective nutrients through food, because the body’s own production is often not enough to adequately protect the immune system.
3. Oatmeal – lose weight in the morning
Oatmeal belongs to the superfood category. And they are, because oats offer a valuable source of protein.
These prevent muscle breakdown, which is beneficial when losing weight. Because high muscle mass means that you burn more calories – even when resting.
4. Wild rice – protein bomb
White rice has a small volume and also causes blood sugar levels to rise quickly. It is therefore better to replace it with wild or whole grain rice.
Wild rice even has twice as much protein as white rice and contains a lot of fiber and amino acids, which are particularly important for building muscle, for example.
5. Whole wheat bread – more nutrients than white flour products
You don’t have to go without bread while on a diet. The same applies here – just as with toast and rolls: you should use the whole grain version. This contains significantly more nutrients than products made from white flour.
The shell of whole grains in particular contains important nutrients such as magnesium, calcium, iron and B vitamins.
6. Whole grain pasta – keeps you full for longer
The same principle applies to pasta and spaghetti as to rice & co.: If you want to lose weight, you should opt for the whole grain version. Pasta made from whole grains is not as easy for the metabolism to break down, so satiety lasts longer.
Additionally, the volume of whole grain products is much larger. This gives the brain a feeling of satiety more quickly.
7. Berries – have lots of vitamins
Raspberries, blackberries, blueberries, etc. have a low carbohydrate content compared to other types of fruit. They also have a low amount of calories.
Raspberries, for example, have around 33 kilocalories per 100 grams.
The superfood also contains important vitamins and minerals, such as vitamin C and vitamin K.
Our body contains up to 40 milligrams of manganese, a full 40 percent of which is found in our bones.
The rest is mainly in the liver and kidneys. Manganese is therefore important for the body because it forms the body’s own proteins, fatty acids and urea.
9. Legumes
Legumes include, for example, kidney beans, chickpeas and lentils.
If you avoid meat, lentils are a good choice. The legumes represent a good alternative to animal protein sources.
Kidney beans are particularly rich in fiber and protein, and they also improve blood sugar control.
Black beans contain a particularly high amount of fiber. For this reason, just a handful as a side dish is enough to fill you up quickly – ideal for anyone who watches their body shape.
Although black beans also contain carbohydrates, these are absorbed in the small intestine in a timely manner, which prevents them from all entering the bloodstream at the same time.
This effect keeps the blood sugar level constant, making it also great for diabetics.
Chickpeas are also legumes and are an excellent source of plant-based proteins.
Thanks to their high saponin content, they keep blood sugar levels low and protect the cardiovascular system.
10. Apples
Apples are also one of the best sources of carbohydrates that help you lose weight. They come in different colors and sizes, but they all have one thing in common – vitamin C and antioxidants.
Apples also contain pectin – a fiber that is particularly filling and can prevent cravings.
An apple is also an ideal snack between meals and during a diet.