You go on a diet. You probably will not allow yourself to eat bread, rice, fruit and other non-fatty carbohydrates. However, it is not necessary to avoid them. In fact, it is not effective, either. This is because not all carbohydrates are made in the same way. Thus, contrary to what you may have heard, there are carbohydrates that do not cause you to gain weight. You can eat them without any problems even if you try to lose a few pounds.
In this article we will tell you about them.
What are non-fat carbs?
Carbohydrates are biomolecules that were previously called carbohydrates. Their main function is to help store and pick up immediate energy, especially to the brain and nervous system.
The difference between simple and complex carbohydrates
First and foremost, it is important to learn to distinguish between simple and complex carbohydrates.
- Simple carbohydrates are those that are quickly absorbed by the body. They offer instant energy and make the body “high” on sugar. Although considered the “villains”, the truth is that simple carbohydrates are not limited to refined sugar and industrial baked goods. In fact, they are also found in most fruits and vegetables. You should get enough of these as they are excellent sources of vitamins, fiber and minerals.
- On the other hand, complex carbohydrates have a branched molecular structure, which means that the body absorbs them more slowly, thus avoiding so-called “sugar spikes”. This type of carbohydrate is found in whole grains, nuts, whole grain pastas and legumes.
Many protein-based diets or diets are based on a total absence of carbohydrates, and the goal is to get the body into ketosis.
What is ketosis?
This is when the body gets the energy it needs from accumulated fat, which leads to weight loss.
Although this type of protein diet may be effective in the short term, there are some who can not stop consuming carbohydrates for the following reasons:
- They feel discouraged
- They do not get to concentrate
- They get mood swings and become irritable
- They feel exhausted
1. Wholemeal bread
Wholemeal bread is made with wholemeal wheat, rye or spelled, among other types of flour. Flour like this contains fewer carbohydrates and has more nutrients such as protein, fiber, lutein and phosphocholine . It also has many vitamins and minerals that are important for our body to function properly.
In addition, although wholemeal bread in itself does not help you lose weight, it is true that it is very filling. Thus, it can help you maintain better control over your appetite and can prevent overeating or so-called “binge-eating”.
2. Fruit, a source of non-fatty carbohydrates
Most fruits are an important source of vitamins, minerals and antioxidants. Although most types contain lots of carbohydrates, the high fiber content and natural sugar are ideal for complementing diets.
However, some types have fewer carbohydrates than others. Some examples of this are avocado, pomegranate, lemon, raspberry, strawberry, watermelon, guava, papaya and grapefruit.
Legumes and vegetables
Legumes and vegetables are other important sources of vitamins, minerals, fiber and antioxidants. This is due to their low calorie and fat content. They also help you maintain an ideal weight, so you can avoid obesity.
Vegetables and legumes also help reduce your cholesterol and triglyceride levels, as well as prevent hypertension and manage fluid retention. Precisely because of this , they should play an important role in your diet.
4. Seeds and nuts
It is true that these have many calories. However, they are perfect as snacks because they contain protein, fiber and healthy fats. Various studies reveal that people who consume them regularly are healthier and slimmer than those who do not. They also contribute to a lower risk of both cardiovascular disease and metabolic diseases.
However, you should consume these foods sparingly. A handful a day is excellent, but a whole bag at once will be too much because you will exceed the recommended daily amount. As with everything, moderation is key.
5. Quinoa – a great source of non-fat carbohydrates
This grain has a high content of proteins, omega-6 and omega-3 fatty acids, and minerals, which will give you a good dose of energy thanks to potassium, magnesium, calcium, phosphorus and zinc. Quinoa also contains B-group vitamins and vitamin E, which are wonderful antioxidants.
The slow absorption hydrates the body, regulates blood sugar and cholesterol levels, and thus prevents cardiovascular disease. In addition to all this, quinoa will prevent you from going hungry between your meals. It is also a great source of iron for vegans.
Ancient civilizations were already aware of the energizing properties of this type of card. It has a high content of proteins, vitamins and minerals such as magnesium, zinc, calcium and iron. In addition, oatmeal helps maintain cholesterol levels thanks to the amino acids and omega-3 fatty acids.
The carbohydrates are thus absorbed slowly, and this means that the energy will be released gradually in our body. This way, it will keep you full longer. The same principle will help prevent sudden changes in blood sugar levels as the energy it contributes is more renewable.
Now you know that you can go on a diet without worrying about starving by not eating carbohydrates. Enjoy your diet and good luck losing the extra pounds!