6 Carbohydrate Sources That Don’t Make You Fat
Often times when people go on a diet the first thing they do is cut themselves off from bread, pasta and rice, but is it really necessary and effective? Are all carbohydrates fattening? Believe it or not, there are carbohydrates that are not fattening and that you can eat without problem even if you are trying to lose weight.
What are carbohydrates?
Carbohydrates are biomolecules that also take the names of carbohydrates, carbohydrates, sugars or saccharides. Its main function, in the organism of living beings, is to contribute to the immediate storage and obtaining of energy, especially to the brain and nervous system.
Difference between simple and complex carbohydrates
You have to learn to distinguish between the simple and the complex. Simple carbohydrates are those that are quickly absorbed by the body, providing instant energy and a sugar “rush”.
Although they are considered as the “bad, very bad”, the truth is that, within the simple carbohydrates, not only are refined sugars or industrial pastries, but also fruits and vegetables, foods that you should consume abundantly due to their contribution of vitamins, fiber and minerals.
On the other hand, complex carbohydrates have a branched molecular structure, which makes the body absorb them more slowly, thus avoiding so-called sugar peaks. They are present in foods such as whole grains, nuts, whole wheat pasta or legumes.
Why shouldn’t we eliminate all carbohydrates from the diet?
Protein diets are based on the complete absence of carbohydrates with the intention of bringing the body into ketosis. What is ketosis intended for? That the body obtain the energy it needs from fat reserves, which would help to lose weight.
Although these types of protein diets can be effective in the short term, there are people who are unable to give up carbohydrates, since they feel:
- Discouragement.
- Fatigue, tiredness.
- Lack of concentration.
- Grumpy and irritable.
It must also be taken into account that diets that suppress carbohydrates and increase protein too much end up being very dangerous for the body and, in addition, could produce the fearsome “rebound effect”.
Carbohydrate sources that don’t make you fat
Let’s see what are the sources of carbohydrates that, consumed within a balanced diet and in moderation, do not make you fat.
1. Whole wheat bread
Whole wheat bread is one that is made with whole grain flours such as wheat, rye or spelled. Whole wheat flour contains less carbohydrates and has more nutrients (proteins, fiber, luteins and phosphocholine), vitamins and minerals that are especially beneficial for your health.
In addition, although whole wheat bread itself does not help you lose weight, it is true that it is a very satiating food that allows you to control your appetite, thus avoiding possible binges that are not recommended.
2. Fruits: carbohydrates that do not make you fat
Fruits are an essential source of vitamins, minerals and antioxidants and, although they contain a large amount of carbohydrates, the truth is that thanks to their high content of fiber and natural sugars, they are ideal to complement weight loss diets.
Within fruits, you can find some varieties that have less carbohydrates than the rest, such as avocado, pomegranate, lemon, raspberry, strawberries, watermelon, guava, papaya or grapefruit.
3. Vegetables and vegetables
Like fruits, vegetables and greens are an important source of vitamins, minerals, fiber, and antioxidants. Thanks to its low caloric intake and its lack of fat, vegetables and vegetables help you maintain the ideal weight, in addition to fighting obesity.
Vegetables and vegetables also help lower cholesterol and triglycerides, prevent hypertension, and eliminate fluid retention. Therefore, in our eating habits we must incorporate these foods as the basis of our diet.
4. Nuts
They have a lot of calories but they are the perfect snack , as they contain protein, fiber and healthy fats. Various epidemiological studies have shown that people who consume them are healthier and leaner than those who do not, with a lower risk of cardiovascular disease and metabolic diseases.
However, it is a food that should be consumed in great moderation. A handful is perfect, while a half kilo bag would be bad because it would exceed the recommended amount.
5. Carbohydrates that don’t make you fat: quinoa
Quinoa has a high content of proteins, Omega-6 and Omega-3 acids and minerals, which will provide a good dose of energy, such as potassium, magnesium, calcium, phosphorus and zinc. Oriented to the same function are vitamins of type B and E, which make it a good antioxidant.
Its slowly absorbed hydrates (low glycemic index) regulate blood sugar and cholesterol levels, thus preventing cardiovascular diseases. In addition to all this, it will prevent us from being hungry between meals and is a great option as a source of iron for vegans.
6. Oats
Ancient civilizations already knew the energetic properties of this cereal, with a high content of proteins, vitamins and minerals such as magnesium, zinc, calcium and iron. Helps maintain cholesterol levels thanks to its amino acids and its contribution of Omega-3.
Its carbohydrates are slowly absorbed, which means that their energy will be released little by little in the body. In this way, they are satisfying for longer. This same principle helps to avoid sudden changes in sugar levels, since its energy intake is more sustained.
Now you know that you can go on a diet and consume carbohydrates that don’t make you fat without worry. Enjoy your diet and lose those extra pounds.
