Good Carbohydrates: 8 Options for Guilt-Free Eating and Weight Loss

Understanding the beneficial functions that these foods perform in the body and the risk of eliminating them completely from the diet

Talking about good carbohydrates, for some people, is something unimaginable. After all, this macronutrient was believed for a long time to be, in fact, a big villain in healthy diets and, primarily, weight loss.

However, it must be remembered that good carbohydrates not only exist, but also perform essential functions for the proper functioning of the body. When consumed correctly, they are good sources of energy, glucose regulators, and insulin regulators. Indispensable, whether you want to lose weight, gain muscle mass or simply have a healthier life.

What probably raises doubts in people and scares them if there are really good carbohydrates to eat without guilt, are the treatments we should do with specific types of macronutrients: the refined ones and the industrialized ones. Present in sweets, pasta and biscuits, they are usually found in the form of sugar and white flour.

“When we talk about this cure, we are not referring to fruits and roots, but to the process of adding a lot of sugar and flour to food in an uncalculated way. This leads to some metabolic changes, such as insulin resistance, fat gain in general ( especially abdomen), diabetes and excess cholesterol “, warns nutritionist Isabela Zago.

To prevent this from happening, the professional has separated eight good carbohydrate options, which you can eat guilt-free and even add to a weight loss diet. Of course, as long as everything is correctly calculated and adapted to your conditions and goals. Watch:

1. Oats;
2. Fruit (whole and raw);
3. Sweet potato;
4. Brown rice;
5. Baroa potato (or cassava);
6. Whole grain bread;
7. Cereals (peas, beans, chickpeas and lentils);
8. seeds.

These good carbohydrates are known to have a low glycemic index and consequently slower absorption in the body. This means that the body will gradually produce energy and, therefore, hardly consume all those calories. Thus avoiding the broth in the form of fat.

Carbohydrates made from sugar and white flour are rapidly absorbed by the body, causing large energy surges. Most of the time these calories are not fully used and, in addition to causing damage to health, are stored in the form of fat.

“Carbohydrates are welcome as long as they are programmed. Each person must be assessed individually. It is necessary to organize and understand if that patient has any pathological conditions. If it is a diabetic patient, for example, the recommendation is different from a patient who just wants to lose weight and that’s it. “, concludes Isabela.

Source: Isabela Zago, nutritionist at Clínica Corporeum, in Brasilia.

Source: Terra

Benjamin

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