Carbs are the worst enemy for many women who are on a diet. No matter how much you love pasta, bread, and sweet you can think of, many of us have been brainwashed to think that carbs make us fat.
In reality-they won't!
Everyone need carbs for energy, and of course deprivation will only end up making things worse— that certainly won't help you lose weight. What will actually help in reality, is eating the right carbs. Experts say, consuming carbs that are nutrient-dense with at least two to three grams of fibre per 100 calories, your body will break down the fibre slowly, keeping you feeling full for longer duration.
You dont need to read every nutrition panel. All you need to do is to incorporate these nine tasty foods into your meals that will flatten your stomach and make you stay fuelled all day.
A half a cup of cooked pearl barley has 97 calories, 22g carbs, 3g fibre.
Swedish research has suggested that barley can fight hunger and raises the blood sugar levels more slowly than, a donut, which would help you bypass the sugar spike and crash, that would leave you famished. Pearled barley is popular, while barley groats or whole hull-less barley has more healthy nutrients that includes 20 to 25 percent of your daily fibre in just one serving.
Half cup of cooked green peas contains 67 calories, 12.5g carbs, 4.5g fibre.
Half-cup of peas provides 12% of the recommended daily intake of zinc. It is more known for its cold-fighting powers and this mineral also helps in reducing hunger by boosting levels of leptin, a hormone that alerts your brain when your stomach has had enough.
2 ounces of dry whole wheat pasta comes with 198 calories, 43g carbs and 5g fibre.
A British study suggests that a high intake of whole grains (around 3 servings daily) associates with a lower BMI and less abdominal fat, supporting other research that links a diet high in whole grains with tinier waists. Accoeding to Keri Gans, R.D., author of The Small Change Diet, adding nutrient-rich carbohydrates are part of a balanced meal, not the entire meal.
Half a cup of canned low sodium black beans have 109 calories, 20g carbs and 8g fibre.
People who eat beans have 23% lower risk of having an expanded waistline and 22% reduced risk of being obese, says research in the Journal of the American College of Nutrition. While each type of bean have different amount of fibre in them, all can be characterized as a good choices since they also pack iron and protein. Remember to rinse any canned beans in order to reduce the sodium level.
You must have now understood that carbs aren’t evil. So now you know the different kind of carbs that are available that can help maintain your waist or lose weight.
Top image source: Getty