You Still Think Carbs Will Make You Fat?
Breaking News: They won’t.
Why low-carb diets can ruin your health…
You remember, a few years ago, fat was the worst thing that you could eat, now it is quite the same thing with carbs. But if you completely go without carbs, you will soon get sick. Atkins or Paleo Diet have been very successful for many, but in the long run, both of them may not be sustainable.
New studies have shown, that when people go on low-carb diets, usually, they may eat more calories from other foods. Plus, they will suffer from digestive problems and lack of energy.
Reducing your intake of healthy carbs can also lead to the following problems:
– a sluggish metabolism
– lower levels of muscle-building hormones
– higher levels of stress hormones.
The result? You might find yourself feeling tired, weaker, or even sick. So get that out of your head: Carbs are not the enemy!
Your body needs carbs AND they also can help you lose weight - but you have to eat the right ones. Try to eat foods that are as close to their natural state as possible and choose nutrient-dense carbs with a high amount of fiber, since your body breaks down fiber more slowly, keeping you feeling fuller longer. Plus good carbs can improve your digestion and flatten your stomach.
THE RIGHT CARBS
Always try to eat fiber-rich carbohydrates like beans, lentils or oatmeal. Higher intake of fiber is linked to lower heart disease and diabetes risk. Fiber is also essential for a long-lasting saturation and less constipation.
Veggies & Fruits
Especially vegetables are a perfect source of carbs as they are loaded with fiber, nutrients and vitamins. Carbs within colorful vegetables and fruits are always better for your body than carb-rich foods like white rice, pasta or bread. Per day you should eat at least 2 cups of fruit and 2.5 cups of vegetables.
Millet, amaranth, brown rice, whole-grain pasta, whole wheat bread, whole oats, and whole-grain corn are a perfect source of carbohydrates. These foods are rich in fiber, vitamins and minerals that are beneficial to your health. Also, they have a low glycemic index because they cause a slower change in blood sugar levels.
Beans, peas and lentils are sometimes called “poor people’s meat” because they’re an inexpensive source of quality plant protein. Wrongfully! Nearly all legumes provide fiber, complex carbohydrates, protein, B vitamins, iron, zinc, magnesium and potassium, but mature legumes tend to be particularly rich sources. Plus legumes may decrease the risk of diabetes.
Beans are a good source of protein and slowly digested carbohydrates. Kidney, black, pinto or navy beans are perfect for weight loss, because they have a high amount of protein and fiber. Protein helps boost satiety and calorie expenditure, and fiber helps you feel full without the extra calories.
THE BAD CARBS
Refined Carbs, Sugar and Sweets
Hands off white bread, bagels, donuts, pretzels, chips, cookies, pizza, hamburgers or other baked products. These foods have little or no nutritional value and supply a large amount of calories. During the refining process, grains are stripped of B-vitamins, fiber and certain minerals. In addition, they also have a high glycemic index and affect blood sugar levels negatively. Bad carbohydrates cause falls in blood sugar, affecting the part of the brain that controls impulse. This leads to a loss of self-control and a desire for unhealthy, high-calorie foods, weight gain and a increased risk for developing Type 2 diabetes.