Carbohydrates That Can Help You Lose Weight

Many people, when they go on a diet, the first thing they do is stop eating carbohydrates to lose weight faster.

Unfortunately, in the process, they leave behind a valuable macro-nutrient that helps to have energy throughout the day.

The truth is that carbohydrates are not the enemies to beat when you want to lose weight. The really important thing is to keep the correct portions on your plate.

In fact, the Mexican Institute of Social Security published the plate of good eating and it is shown that carbohydrates must represent at least 60% of your daily caloric intake.

You should also consider the quality of your food, as there are certain carbohydrates better for your body than others, and consuming them will help you lose weight much faster.

Carbohydrates That Can Help You Lose Weight

What carbohydrates help lose weight?

Simin Liu, PhD in physiology at Brown University, explains that there are five foods that are low in calories and fill you with energy, as they have multiple benefits.

1. Whole grains.

Liu says that whole grains are excellent for weight loss, as they are among the foods with a low glycemic index.

These types of food are digested slower, and therefore the insulin in your body shoots up less, preventing hunger attacks and keeping you energized longer. Its main representatives are oats, wheat, whole spaghetti, barley, carrots, soybeans, and corn.

2. Vegetables.

In addition to being in the carbohydrate group, legumes contain protein. This macronutrient will help you to have more strength and suffer less hunger.

This type of carbohydrate should cover 40% of your daily carbohydrate consumption. Among the legumes you can add to your diet are cassava, beans, and lentils.

3. Pumpkins.

Any type of pumpkin is a rich source of carbohydrates that hover around the low and mid glycemic index.

They also contain a high amount of lutein, an antioxidant that reduces the degeneration of the eyes with age. They also provide protein, magnesium, and potassium, which will keep you from starving and help your bones stay strong.

4. Sweet potato.

It is important that you consume a moderate amount of this tuber, as it has a high glycemic index. This does not mean that consuming sweet potatoes does not have advantages, since they contain a large amount of vitamins A and B, in addition to manganese, beta-carotene, and fiber.

Consider that boiled sweet potatoes have 76 calories per 100 grams, which will satisfy your hunger and nourish you quite well.

5. Fruit.

It is recommended to consume apples, strawberries, oranges, bananas, and mangoes since these fruits have the lowest glycemic index and help to better satisfy hunger.

Also, they have vitamin C, potassium, and fiber. Just measure the portions you eat daily.

What carbohydrates should I avoid to lose weight?

Nutrition graduate Kris Gunnars recommends that the consumption of refined carbohydrates (such as sugars and ultra-processed flours) be avoided as much as possible, as their high glucose level triggers insulin levels in the body and makes you eat much more. Also, these are very high in calories and not very nutritious.