Si quieres perder peso, ciertos carbohidratos te pueden ayudar a lograrlo
Aunque no lo creas, SI existen las healthy carbs
En vez de completely slashing carbs off para bajar de peso por que no ver el potencial sue tienen para conseguir tu meta. Estos carbs will do a better job of keeping you full. Incorporarlas a tu diet ayudará a evitar el hambre y las snacks poco saludables.
Our body needs carbohydrates to run, which is why they should be a prominent part of your diet. Asi sue aqui te dejamos 7 carbs that will help you drop pounds without skimping on deliciousness.
“When you think of carbs, you might have a picture of a bagel in your mind,” says Harris-Pincus. “Remember that fruits and vegetables are also carbs!” While you already know vegetables are good for you, some people get nervous about fruits because of their sugar content. But fructose, the naturally occurring sugar in fruits, is a carbohydrate. That makes fruits a great source of energy, plus their fiber prevents your blood sugar levels from going haywire the way they can with artificialsugar.
Fiber is a super-filling nutrient that can help ward off cravings in addition to keeping your digestive system chugging along smoothly. It’s also one of the reasons complex carbohydrates win out over refined ones—foods rich in complex carbs are often full of fiber as well. Luckily, fruits tend to have fiber in spades.
Fiber falls into two categories: insoluble and soluble. “Insoluble fiber is hard to digest, so your body takes longer to break it down,” says Harris-Pincus. That delay helps you stay fuller longer, which in turn lets you make clear-headed decisions about food throughout the day. As for soluble fiber, it can lower your cholesterol and keep your blood sugar from dipping and spiking, making you less likely to look to sugar-laden food sources for energy. Harris recommends aiming for around 25 grams of fiber a day to get your fill.
Different fruits have varying degrees of soluble and insoluble fiber, which is why mixing it up is essential. So is making sure you don’t just get your fruits from green juice, since a lot of that valuable fiber is in their skin.
Try it: Have the best of both worlds with a salad that combines fruits and vegetables, like this thai chopped chicken mason jar salad from Lexi’s Clean Kitchen. It features mango along with broccoli, tomatoes, roasted red peppers, and more. Get the recipe here.
A round of applause for whole grains, veritable superstars in the healthy-carbohydrate game. Whole grains like oats, barley, and buckwheat are full of complex carbohydrates, which are far superior to their refined counterparts. “Your body needs to break down complex carbohydrates because they’re a complicated mesh of molecules,” says Harris-Pincus. That’s as opposed to refined carbohydrates loaded with sugar like cookies—they’re much easier to break down, so you burn through them and are ravenous way sooner.
Funnily enough, quinoa is technically a seed instead of a whole grain. Along with supplying carbs and fiber, it’s also a good source of protein, which is great news for vegans looking to add more of it to their diets. “Quinoa is a plant source of complete protein, so it provides all the essential amino acids your body can’t produce on its own,” says Harris-Pincus. And since protein is the building block of muscle, getting enough is key for reaping the rewards of your workouts.
In addition to being a whole grain and packing a bunch of fiber, air-popped popcorn gets you a lot of bang for your buck. “Portion-wise, it has a lower calorie per unit volume than many other snacks,” says Harris-Pincus. That means you can chow down on a lot more popcorn per serving than you’d be able to with, say, potato chips.
5. Spaguetti Squash
Even though spaghetti squash is a go-to when people are cutting back on carbohydrates, all squash is starchy, which means they have more carbs than many other vegetables. That doesn’t mean they’re not well worth eating! “Spaghetti squash can give you a pretty hefty portion size but still fewer calories and carbs than pasta, plus you’re getting great fiber and nutrients,” says Harris-Pincus. And if you’re not down for substituting your pasta with a vegetable in disguise, consider Harris-Pincus’ genius hack: “You can mix half whole grain pasta and half spaghetti squash,” she says. “With just spaghetti squash, some people are like, ‘Why are you giving me a bowl of weeds?’ Adding in some pasta offers a totally different flavor, but it’s still a nutritious meal.”
White potatoes have an undeserved bad rap. “There’s nothing wrong with the potato, but it has to be in the right context,” says Harris-Pincus. “The problem is that people fry them, douse them in butter, or eat a lot of them.” When it comes to spuds, it’s all about portion and preparation.
People also worry about potatoes’ high glycemic load, or how easily they spike blood sugar. The thing is that when you eat high glycemic load foods along with nutrients like fat and protein, those nutrients help slow how quickly your body processes sugar. Unless you’re going to town on a potato without anything else, its glycemic load isn’t as relevant, says Harris-Pincus. Since potatoes are a great source of fiber, especially with the skin on, it can be worth it to experiment with preparing them in a healthy way.
7. Sweet Potatoes
Serving up fiber and a Pinterest-worthy color thanks to the antioxidant beta-carotene, sweet potatoes are an easy way to feel like you’re indulging while actually doing something great for your body, says Harris-Pincus.