For many people trying to lose weight, carbohydrate-rich foods are often the first to be eliminated from the diet. remains the same.
While it’s beneficial to be mindful of your carb intake when trying to lose weight, registered dietitians say it’s a major myth that carbs are “bad” or should be cut out entirely. “Carbohydrates are the body’s primary source of energy, providing fuel for muscles and various organs,” says registered dietitian Jamie Lee McIntyre. The key is knowing which carbohydrates are the most nutritious. Not all carbohydrates are created equal. While it’s always best to eat a variety of foods to get a variety of vitamins and nutrients, there are some carbohydrate-rich foods that are particularly beneficial.
Related: If you want to drop a few pounds or maintain a healthy weight, add these complex carbs to your diet ASAP.
How Carbohydrates Fit into a Healthy Diet
According to registered dietitian Anne Dunahee, The reason carbohydrates often get a bad rap is that most people equate them with refined, sugary foods such as pastries and chips that have little nutritional value.
“Sophisticated carbohydrate foods such as desserts, pastries, sweetened soft drinks, and sweetened cereals can give you a quick burst of energy because your body breaks them down and releases glucose quickly. “Most people reach for refined carbs for another energy boost, which puts them in a vicious circle and makes them more nutritious.” You’ll get a lot of calories from low-value foods.”
Danahee explains that this is quite different from the effects complex carbohydrates have on the body. Complex carbs take longer to digest, she says, so they provide long-lasting energy. says.
Complex carbs are nutritious, but McIntryre says it’s beneficial to include all types of carbs in your diet. She recommends aiming to get 45-65% of her calories from carbs. “Ideally, you should be eating small amounts of complex carbohydrates every few hours to keep you energized throughout the day. Remember, carbohydrates are your body’s favorite source of energy. For this reason, Dunahee says that if you don’t eat enough, you may feel tired, have trouble concentrating, and feel shaky.
Related: Feeling sluggish?Experts Say These 58 Whole Foods Boost Energy
Carbohydrate Nutritionist Wants Everyone to Eat More
One of the main reasons both nutritionists say it’s a mistake to cut out carbs completely is that many carb-based foods have other beneficial nutrients that you miss. There are six types of carbohydrates they say are:
1. Legumes
Both Danahee and McIntyre say legumes and legumes are drivers of nutrient density.In addition to carbohydrates, they are excellent sources of both protein and fiber. It’s big,” says Danahy. She points out that there are so many different types of beans and legumes that there are endless ways to incorporate them into your diet. Plus, it’s affordable and can be kept in your pantry for months.
RELATED: Why Beans Are Best For Longevity, And 9 Other Foods Associated With Longer Life
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2. Oats
If you want to eat more foods that support both gut and heart health, opt for oats. It’s a carb that contains beta-glucan, a soluble fiber that helps with your digestive system,” says McIntyre.
3. Barley
“Barley is rich in soluble fiber, which helps balance blood sugar levels and lower cholesterol,” Dunahee says about why barley is one of her favorite sources of carbohydrates. increase. She adds that barley is hypoglycemic, so it breaks down slowly and doesn’t spike your blood sugar. Enjoy as a side dish or in soups and stews.
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4. Starchy vegetables
Potatoes, sweet potatoes, corn, beets, peas, pumpkin… both nutritionists say starchy vegetables like these are packed with important nutrients in addition to carbohydrates like fiber and antioxidants. Do you need more convincing to keep them in your diet? It is the staple food of the people of Okinawa, Japan, which is the “Zone”.
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5. Fruit
Cutting carbs out of your life means missing out on the wealth of benefits found in fruits. It is said to be good for the health of “The vitamins in fruit are also necessary for digestion and immune function,” she adds.
6. Dairy products
“Dairy products such as yogurt and milk are important sources of protein, calcium, and vitamin D that support bone density, growth, development, and overall health,” says McIntyre. Lactose, a natural carbohydrate found in milk and yogurt, is combined with protein and water, she adds, making it a great post-workout drink. Electrolytes for hydration.
Danahee also recommends dairy products and beverages, and is especially a fan of kefir, which is rich in probiotics to support gut health. she says.
Carbohydrates are important nutrients that provide the body with energy. In addition to being key to overall health, carbohydrate-laden foods are delicious! Uka Simply put, life is better and healthier with carbohydrates.
next, See our list of 20 registered dietitian-approved heart-healthy snacks.
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