Non Fattening Carbohydrates You Should Eat

As you try to design a wholesome diet, it's important to know about non-fattening carbohydrates. This is because carbs have a bad reputation due to their association with weight gain. In reality, the difference lies in knowing which carbs are the best to eat.
Non Fattening Carbohydrates You Should Eat

Last update: 27 November, 2020

You’re on a diet. You’re probably depriving yourself of eating bread, rice, fruit, and other non-fattening carbohydrates. However, this isn’t necessary. In fact, it isn’t effective. This is because not all carbs are created alike. So, contrary to what you may have heard, there are carbohydrates that don’t lead to weight gain. You can eat them without a problem even if you’re trying to lose some pounds.

In this article, we’re about to tell you what they are.

What are Non-Fattening Carbohydrates?

Carbohydrates are biomolecules that also go under the names of carbs, sugars, and saccharides. Their main function is to contribute to the storage and obtention of immediate energy, especially to the brain and nervous system.

The Difference Between Simple and Complex Carbohydrates

A man seated in front of potatoes and cereals.
Complex carbohydrates are released progressively in the intestine and perform an important regulatory function as dietary fiber.

First, it’s important to learn to distinguish between simple and complex carbohydrates.

  • Simple carbohydrates are those that are rapidly absorbed by the body providing instant energy and “high” in the form of sugar. Even though they’re considered the “bad guys”, the truth is that simple carbohydrates aren’t limited to refined sugar and industrial pastries. Instead, they’re also present in most fruit and vegetables. You should consume these abundantly because they’re great sources of vitamins, fiber, and minerals.
  • On the contrary, complex carbohydrates have a branched molecular structure, which causes the body to absorb them more slowly, thus avoiding so-called sugar spikes. These kinds of carbs are present in whole grains, nuts, whole-wheat pasta, and legumes.

Non-Fattening Carbohydrates

Many protein diets are based on a total absence of carbohydrates and the goal is to bring the body into ketosis.

What’s ketosis?

This is when the body gets the energy it needs from its fat deposit, which leads to weight loss.

While these types of protein diets can be effective in the short term, some people are unable to give up carbohydrates, as they feel:

  • Discouraged
  • Have no concentration
  • Moody and irritable
  • Fatigued

You must also keep in mind that any diet that suppresses carbohydrates in lieu of an increase in proteins is highly dangerous for your body. In addition, it could produce a rebound effect.

1. Whole grain bread

A loaf of whole grain bread has non-fattening carbohydrates.
Whole-grain products include whole seeds and they’re good sources of non-fattening carbohydrates.

Whole-grain bread is made with whole-wheat, rye, or spelt, among other possibilities. So, this kind of flour contains fewer carbohydrates and has more nutrients such as protein, fiber, lutein, and phosphocholine. It also has many vitamins and minerals that are essential for the proper functioning of our body.

Also, although whole wheat bread itself doesn’t help you lose weight, it’s true that it’s very filling. Thus, it can help you maintain better control of your appetite and can prevent binge-eating.

2. Fruit, a source of non-fattening carbohydrates

Most fruit is an essential source of vitamins, minerals, and antioxidants. Although most types contain a large number of carbohydrates, their high fiber content and natural sugars are ideal for complementing diets.

You can find some varieties with fewer carbohydrates than the rest. For example, avocado, pomegranate, lemon, raspberry, strawberries, watermelon, guava, papaya, and grapefruit are some.

3. Legumes and vegetables

A display of fruit and vegetables.
Every wholesome diet should have this type of food as the main source of carbohydrates.

Legumes and vegetables are other important sources of vitamins, minerals, fiber, and antioxidants. This is due to their low caloric intake and lack of fat. They also help you maintain an ideal weight, therefore, avoiding obesity.

Vegetables and legumes also help reduce cholesterol and triglycerides, prevent hypertension, and eliminate fluid retention. Therefore, you must incorporate them as the basis of your diet.

4. Nuts and seeds

These are high in calories. However, they’re the perfect snack because they contain protein, fiber, and fats. Various studies reveal that people who consume them regularly are healthier and thinner than those who don’t. They also have a lower risk of cardiovascular and metabolic diseases.

However, this is the type of food you should consume in moderation. A handful a day is perfect, but a 1lb bag at once would be too much because it would exceed the recommended daily amount. As with everything, moderation is key.

5. Quinoa is a great source of non-fattening carbohydrates

A bowl of quinoa.
Increase the diversity of your cereal intake and add quinoa to your diet. It’s a source of complex sugars and amino acids of high nutritional value.

This grain has a high content of proteins, Omega-6, and Omega-3 fatty acids and minerals, which will provide a great dose of energy thanks to its potassium, magnesium, calcium, phosphorus, and zinc. Also, it contains vitamins of group B, and vitamin E, which are fantastic antioxidants.

Its slow absorption hydrates regulate blood sugar and cholesterol levels, thus preventing cardiovascular disease. In addition to all this, it’ll keep you from going hungry between meals. It’s also a great iron source for vegans.

6. Oatmeal

Ancient civilizations were already aware of the energy properties of this cereal. It has a high content of proteins, vitamins, and minerals such as magnesium, zinc, calcium, and iron. Also, it helps maintain cholesterol levels thanks to its amino acids and its contribution of Omega-3.

So, its carbohydrates are of slow absorption and this means that their energy will gradually release in our body. In this way, they’ll keep you sated longer. This same principle will help prevent any sudden changes in your blood sugar levels since the energy contribution is more sustained.

Now you know you can diet and not worry about starving by not eating carbohydrates. Enjoy your diet and best wishes for you to lose those extra pounds!

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