Diet with good carbohydrates: which ones to choose to lose weight and stay fit

Diet with good carbohydrates: which ones to choose to lose weight and stay fit

Not all carbohydrates are the same, and it is important to know how to choose the "good" ones for our body

The 7 foods with carbohydrates that make you lose weight

Carbohydrates yes or carbohydrates no? Opinion is divided when this topic is touched: there are those who believe that they should be banned because they are responsible for health problems such as diabetes and obesity, and those who instead support their important role for our body. The truth is that carbohydrates are not all the same, and knowing how to choose carefully which ones to introduce into our diet can help us lose weight in a healthy way.

The term carbohydrates means one of the three main categories of macronutrients, together with proteins and fats. It is from them that the body takes the energy it needs to carry out all its processes: after being transformed into glucose, they can be used as an energy source or stored in the form of fat, acting as a reserve. One of the main distinctions is that between whole and refined carbohydrates: the former are not subjected to transformation processes, and for this reason they are rich in fiber, unlike the latter.

Some studies, such as the one published in the British Journal of Nutrition, have shown that a high consumption of refined carbohydrates (which include bread, pasta, sugary drinks and much more) is correlated with an increased risk of developing conditions such as type 2 diabetes and heart disease. Furthermore, these foods can more easily lead to gaining weight: since they cause significant spikes in blood sugar, the sudden collapse that follows increases the sense of hunger. Not to mention that, deprived of substances such as fiber, they are foods without nutritional values.

However, whole carbohydrates have been shown to contribute to the proper functioning of the metabolism and to the overall health of the body: a review published in the European Journal of Epidemiology found that the consumption of this type of food is linked to a lower risk of developing the diabetes. And what about the weight? Many low-carbohydrate diets have been found to be effective in helping different people lose weight, however each of us is different and has particular nutritional needs.

In fact, several studies have shown that it is not carbohydrates in general that increase the risk of overweight and obesity, but refined ones. Whole foods, rich in fiber, on the other hand, increase the sense of satiety and for this reason they are precious allies for those who want to lose weight. All that remains is to understand which are the "good" carbohydrates, to be introduced in our diet to lose weight in a balanced way.

Always bearing in mind that each food is unique, generally the carbohydrates considered "good" are those contained in vegetables and fruit, legumes, seeds, whole grains and nuts. Conversely, white bread, baked desserts, ice cream, fruit juices, sugary drinks, and potato chips should be avoided.

Category: Welfare
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