Carbohydrate is the main fuel source for the body. Hence, it is not a good idea to skip carbs. Nevertheless, when it comes to selecting a weight loss diet, most dieters reduce carbohydrate intake and follow a carb restricted diet. However, not all carbs are bad for your health. It is the processed or refined carbohydrates that are responsible for spiking up your blood sugar level. Overeating processed carbohydrates causes unwanted weight gain. On the other hand, there are the healthy carbohydrates, which apart from meeting your calorie requirement, help in reducing hunger craving, thereby nourishing your body and keeping you full for a longer time.
Here is a list of the best carbohydrates that will help you to lose weight:
The kernel of wheat without the hull is known as wheat berry. Comprising of the endosperm, bran and the germ, it is an excellent source of fiber, iron, zinc, magnesium, B vitamins and healthy carbohydrates. It is one of the best sources of healthy carbohydrates for a weight loss diet. However, cooking wheat berries is time consuming. To get that perfect nutty and chewy texture, wheat berries should be simmered in water for 50 to 60 minutes. Once cooked, the cooked wheat berries can be stored in the refrigerator for up to a month. You can have a hearty meal by adding cooked wheat berries to salads, desserts and other dishes.
Barley is one of the best sources of healthy carbohydrates. Half a cup of cooked barley contains about 22 grams of carbohydrates and 3 grams of fibers. Fiber in barley slows down carbohydrate digestion, which prevents the blood sugar level from spiking. Moreover, it helps in curbing hunger pangs.
Replace white rice with medium or long grained brown rice. A cup of brown rice contains about 46 grams of carbohydrate and 4 grams of fiber. Moreover, it is an excellent source of B vitamins, especially vitamin B6, magnesium and manganese.
Quinoa is a type of nutritious grain that for centuries had been the staple food in South America. It is ideal for low calorie meals. 100 grams of cooked quinoa contains about 21 grams of carbohydrate and 3 grams of fiber. Moreover, it is rich in antioxidant and anti-inflammatory compounds. It also contains monounsaturated fats that are good for the heart. It takes about 15 to 20 minutes to cook quinoa. It can be eaten as a cereal and added to various healthy savory and salad recipes.
Garbanzo Beans Or Chickpeas
Another source of healthy carbohydrates is garbanzo beans or chickpeas. Half a cup of cooked chickpeas gives you 16 grams of carbohydrate and 6 grams of fiber. The low glycemic load of chickpea makes it the ideal food for diabetics and overweight people. Moreover, chickpeas are good sources of folate, thiamine, manganese, magnesium, copper and iron.
Whole Wheat Pasta
Whole wheat pasta contains more fiber than regular pasta. However, even too much of good carbohydrate can push up your body weight. Hence, to lose weight, limit the portion size of the cooked whole wheat pasta to ½ or 1 cup per meal. One cup of cooked whole-wheat pasta contains about 37 grams of carbohydrate and 6 grams of fiber.
A healthy source of carbohydrate that is present in the breakfast menus of a large number of health conscious people is oat. One cup of oat contains 4 grams of fiber and 32 grams of carbohydrates. It is also a good source of selenium and manganese. Studies have shown that oatmeal helps in regulating blood sugar and blood pressure. It is the ideal cereal for body builders, diabetics, people with cardiovascular problems and overweight people.
Another source of healthy carbohydrate is bulgur. By eating half a cup of cooked bulgur you will get about 19 grams of carbohydrates and 5 grams of fiber. As the grain is parboiled, it can be prepared easily. In the Asian countries, bulgur is combined with herbs, spices and vegetables to prepare delicious low calorie dishes.