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It's a kind of conflict for the Carbs. The body and brain require healthy carbs, which can be found in fruits, vegetables, dairy products, and whole grains. Then there are the less beneficial carbohydrates, which can be found in processed meals like soda, white bread, doughnuts, and bread. Consuming too many refined carbs can result in weight gain, as well as increasing your risk of diabetes and heart disease over time.
So, we found a mid-way. By substituting complete, unprocessed carbohydrates for refined ones, you can improve heart health and reduce your chance of developing diabetes. And because healthy carbs are typically high in fibre that makes you feel full, they can aid in weight loss. According to a 2018 JAMA study, eating whole, high-quality foods—including healthy carbs—counts more towards weight loss than calorie counting.
Here are some nutritious healthy carbs that are worth including in your meals, along with some delectable recipes and useful cooking advice.
Quinoa
Think of it like couscous with a boost. This whole grain with a subtle flavour contains 2 grams of fibre per 1/2 cup serving, which might help you feel fuller for longer. Additionally, it contains 4 grams of protein, which may even reduce appetite.
How to cook: Add 1 cup of quinoa with 1 cup of boiling water or broth in a medium pot. Cook with the lid on for 15 to 20 minutes, or until the liquid has been completely absorbed. With the help of a fork fluff it. To improve the flavour of your quinoa, try toasting it first.
Black Rice
While black and brown rice have similar nutritional values, black rice is higher in the potent antioxidant anthocyanins and vitamin E-rich ancient grain known as "forbidden" rice. Additionally, it has fewer calories and more fibre, which can aid in weight loss.
How to cook: In a medium saucepan, combine 1 cup of rice with 2 cups of water; bring to a boil. Cook, covered, for about 30 minutes or until all the water has been absorbed. Observe for five to ten minutes. With a fork, fluff and eat hot.
Barley
You can get pearled, bran-free, or parboiled barley. Both grains provide soluble fibre, however, pearl barley has little more benefits. Large amounts of soluble fibre found in barley have been associated with lowering cholesterol, lowering blood sugar levels, and boosting satiety. Additionally, barely has been reported to function as the bulking agent that enhances bowel health. Barley can aid in weight loss as it is a strong source of potassium and other heart-healthy elements.
How to cook: In a medium saucepan, combine 1 cup pearl barley with 2 ½ cups water or broth. Bring to a boil. Reduce heat to a simmer; cook, covered, for 40 to 50 minutes, or until the vegetables are soft and most of the liquid has been absorbed. Wait for five minutes and enjoy hot.
Oatmeal
Regular consumption of oats not only lowers the risk of high blood pressure, heart disease, and colon cancer but also keeps you feeling full because of its high fibre content. Oats are also good for your waistline since, according to study, they can aid in the reduction of both belly fat and overall body fat.
How to cook: In a medium saucepan, bring 1 cup of water to a boil while adding a teaspoon of salt. Add ½ cup of rolled or old-fashioned oats. Cook for five minutes over medium heat while occasionally stirring. Get rid of the heat. Allow to stand for two to three minutes covered. Enjoy hot with your favorite fruits as a topping.
Chickpeas
Eating chickpeas is highly advantageous since it reduces appetite and helps you maintain healthy body weight through energy intake.
How to cook: In a pressure cooker, combine 1 cup of chickpea with 2 cups of water; bring to a boil. Cook, for 4-5 whistles on medium flame, for or until it is soft.
Sweet Potatoes
The ultimate carb to lose weight is sweet potatoes. This is a result of their high position on the satiety index, which rates various foods according to how well they keep you satisfied. The top-ranked foods will keep you fuller for longer.
Banana
Eat your bananas before they are completely ripe if you want to lose weight! Underripe bananas are a good source of prebiotic fibre-resistant starch, which has been demonstrated to slow digestion, reduce abdominal fat, and help with weight loss.
