Carbohydrates are nutrients that are extremely important for human organism because they provide the energy we need function normally. But there are two groups of carbohydrates or sugars: those that are not healthy and the ones that you can eat without any guilt or fear that they will affect your weight.
The healthy carbs can be considered those that contain between 2 and 3 grams of fiber per 100 calories. Dietary fibers are very important because they need more time to be dissolved and keep you fed for longer. Here are some of the healthiest carbs you need to add to your menu because they will give you energy and the feeling of satiety and help you stay fit and in good shape.
LIST OF GOOD CARBS
Barley is a cereal with amazing ability to raise the sugar level in the blood slower than the other carbs and that way prevent sudden oscillations in the amounts of blood sugar. Half a cup of cooked barley has near 100 calories, 3 grams of fiber and 22 grams of carbohydrates.
Oats or oat flakes are also in the group of healthy cereal. Half a cup of oats contains around 150 calories, along with 4 grams of fiber and 27 grams of carbohydrates. Oat flakes are best choice for breakfast if you want to lose weight. Almost half of the fiber that oats contain can transform in a structure that is similar to gel. This gel like structure is what gives us that feeling of satiety for longer period. Oats are also very beneficial in prevention of cardiovascular diseases as well as diabetes.
Another healthy cereal that is packed with protein and it also contains all the amino acids human organism needs. Besides it is nutritious, quinoa is also one healthy food that can cool you down and keep you fresh. Just ½ cup of cooked quinoa contains 110 calories, 20 grams of carbs and 2, 5 grams of fiber.
This is another healthy cereal that can be perfect replacement for all full of calories and full of salt crisps. 3 cups of popped popcorn contain somewhere around 90 calories, 19 grams of carbs and 3, 5 grams of fiber. This amount of popcorn will keep you full and that way help you lose weight faster. We are only talking about homemade popcorn without added salt, microwave popcorn is full of salt and it cannot be considered as healthy.
All kinds of beans are rich source of protein and iron and it can also be considered as a dietary food because it can significantly reduce chances of getting weight. ½ cup of beans has 110 calories, 20 grams of carbs and 8 grams of fiber.
Peas are healthy carbohydrates rich in fiber and they also contain high amount of zinc. This mineral is essential for proper functioning of the immune system. Zinc also plays a role in regulation of levels of the satiety hormone known as leptin. Half a cup of cooked peas is somewhere around 70 calories with 12, 5 grams of carbs and 4, 5 grams of fiber.
Whole grain bread
Science always warns that it is bad for the health to eat bread, especially white. Most of us, can’t imagine a day without a sandwich or toast. Bread made of wholegrain cereal is rich in fiber and it can be a part of your menu every day. A slice of wholegrain bread has 80 calories with 15 grams if carbs and 4 grams of fiber.