When it comes to losing weight, carbohydrates are usually first on the restriction list. According to experts, the secret is not in eliminating the nutrient, but in making intelligent choices and understanding how, when and how much to consume.
Nutritionist Nathália Oliveira explains that some foods rich in carbohydrates can even help speed up the metabolism and promote weight loss, thanks to the combination of fibre, proteins and nutrients that promote satiety and energy balance.
Discover three examples of carbohydrates that can be excellent allies in your diet:
1. Rice and beans
A classic of the Brazilian table, rice and beans are a nutritionally complete combination. While rice provides energy gradually, beans are rich in plant proteins and fiber, which aid digestion and prolong the feeling of satiety.
Furthermore, together they offer an excellent proportion of essential amino acids, essential for the body to function properly and for the metabolism to remain active.
2. Couscous
Made from corn, couscous is an excellent source of complex carbohydrates, which release energy little by little, preventing glucose spikes and early hunger. Rich in B complex vitamins, it contributes to the proper functioning of the metabolism, especially in those who practice physical activity.
Paired with eggs, chicken or vegetables, the dish becomes a balanced, nutritious and light meal.
3. Potatoes
Potatoes, whether English, sweet or Baroa, are often unfairly avoided in diets, but they can prove to be an excellent ally. The cooked or roasted version is a source of low glycemic index carbohydrates, which keep energy levels stable and promote calorie consumption.
Rich in vitamin C, potassium and fiber, potatoes also help control blood pressure and muscle recovery after training.
Balance is the key word
According to Nathália Oliveira, the focus should not be on eliminating food groups, but on adjusting portions and combinations. «The secret is not in eliminating foods, but in knowing how, when and how much to eat of each one», underlines the nutritionist.
It also warns against excesses, especially in high-calorie foods: pasta, tapioca, fatty meats, dried fruit and oil seeds can be included in the menu, as long as the quantities are controlled.
The same goes for quick snacks: options such as fruit, popcorn or jelly are lighter and help overcome hunger between meals, while dried fruit and peanuts, if consumed in excess, increase calorie intake without the person realizing it.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
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