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The carbohydrates to eat without fear

17 January 2015 / 21:01:19  GRReporter
1716 reads

Some people believe only hearing the word ‘carbohydrates’ makes them fatter. In fact, some of them are pretty healthy and are a necessary component of any diet.

Carbohydrates are important fuel for our bodies and brain, therefore it is wrong to believe they all have to be expelled from our daily diet. According to a recent study, a low-fat diet can help those who want to lose weight more than a low-carb one. Carbohydrates should not be missing from our menu by any means.

But it should be borne in mind that not all carbohydrates are good for you. Plant fibres for example have a beneficial effect on our bodies, they keep as sated, help our digestive system and reduce cholesterol. On the other hand, sugar has no nutritional value and increases blood sugar levels. Let's see which carbohydrates are healthy and should best be featured in our diet.

Beans: white, black, red or any other variety, beans give our body the fibres we need for our digestive health. They regulate our cholesterol and keep our waistline under control. 30 g of black beans contain 7 g of carbohydrates, 2 g of which are fibres. The high levels of proteins in them are just an added bonus.

Pumpkin: one of the sources of carbohydrates low in sugar and high in vegetable fibres. One cup of cooked pumpkin contains 22 g of carbohydrates on the average, out of which more than 6 g are fibres. In addition, the carotenoids contained in pumpkin are antioxidants and fight free radicals, this way protecting the body from morbidity and aging.

Oats: according to a number of studies, their fibres keep your heart healthy, your weight low, and your cholesterol levels in check.

Popcorn: if you did not know it, and you were afraid to eat popcorn, it is a whole-grain food. But be careful, don't spoil its nutritional value with fat or salt as they do in cinemas or amusement parks. Add to it a little olive oil and keep it salt-free and low-calorie, and you can get all the vegetable fibre you need from it.

Quinoa: apart from containing 5 g of plant fibre, a coffee cup of quinoa is an excellent protein source. It gives us all 9 essential amino acids that cannot be synthesized by the body, and therefore must be supplied through our diet.

Sweet potatoes: all kinds of potatoes with their peels belong to the fibre-rich foods. However, sweet potatoes are the best, as they – just like the pumpkin – contain carotenoids. They are also rich in vitamin C, proteins and potassium.

Bananas: with 3 g of fibre, a high content of vitamin Β-6, which is important for various body functions, and 105 calories, a banana can reasonably be called an "energy block of nature."

Blueberries: all varieties of blueberries will supply you with generous doses of vegetable fibre, vitamins and antioxidants. A whole cup of blueberries only has 84 calories. Moreover, according to research, only a single helping of this tiny super-fruit weekly can foil mental disorders.

Tags: carbohydrates low-carb diet vegetable fibre
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