Contents:
- Medical Video: 'Slow Carbs' and the Truth About Low-Carb Diets
- Then, what food sources of carbohydrates should be consumed while on a diet?
- Food sources of carbohydrates with high fiber
- 1. Potatoes
- 2. Brown rice
- 3. Wheat paste
- 4. Wheat bread
- 5. Oatmeal
- 6. Quinoa
- 7. Fruits
Medical Video: 'Slow Carbs' and the Truth About Low-Carb Diets
Carbohydrates are the main nutrients needed by our body. Our body gets energy to move by burning carbohydrates that we get from food. However, if you are on a diet, choose the right carbohydrate source. This will help you lose weight.
Then, what food sources of carbohydrates should be consumed while on a diet?
Carbohydrate intake is very influential on your diet. If you choose the right source of carbohydrates, your diet will run more smoothly. When you are on a diet or want to lose weight, it is more appropriate to choose a source of carbohydrates that contain high fiber.
High-fiber carbohydrates or also commonly called complex carbohydrates can last in the body longer because they are more difficult for the body to digest. So, by eating this type of carbohydrate, you will feel full longer. That way, your food intake can also be less.
Fiber in carbohydrates can also help you reduce cholesterol levels because fiber can bind blood cholesterol and will be removed with feces. Whereas, in its role in helping to lose weight, fiber is proven to be able to facilitate the digestive system. It also helps you avoid constipation, hemorrhoids, appendicitis, and diverticulosis.
Food sources of carbohydrates with high fiber
The following are high fiber fiber carbohydrate foods that can help you lose weight.
1. Potatoes
Potatoes are one of the sources of carbohydrates that we often know. Maybe you often eat potatoes as a side dish, but actually potatoes can be your main food. For those of you who are on a diet, maybe you can replace your rice with potatoes. Potatoes contain resistant starch (indigestible starch), so they can help you lose weight. Even better if you eat potatoes along with the skin, because in potato skin contains a lot of fiber that is useful for you. In addition, potatoes are also rich in vitamin C and potassium.
However, do not fry potatoes because this will increase your fat intake, which can actually contribute to weight gain, thus frustrating your diet. Choose to cook potatoes by steaming or boiling.
2. Brown rice
Like potatoes, brown rice also contains high fiber, higher than white rice. If you can't get rid of rice, maybe you can try brown rice while on a diet. Red rice can make your diet more successful.
In addition to those who want to lose weight, brown rice can also be a food for diabetics. The high fiber content in brown rice can help you control blood sugar.
3. Wheat paste
Wheat pasta contains more fiber than white pasta. The fiber content can reach two to three times more than white pasta. So, if you are losing weight, it is better to choose wheat pasta than white pasta. More fiber content in whole wheat pasta can help you full longer, so you can eat less.
4. Wheat bread
Just like wheat pasta, wheat bread also contains higher fiber than white bread. So that more wheat bread can be recommended for those of you who are in a weight loss program. Wheat bread contains 7 grams of fiber, while white bread only contains 2.7 grams of fiber (both in 100 grams of bread).
5. Oatmeal
Oatmeal can also be your diet when you are on a diet. Fiber in oatmeal can help you fill longer, help lower cholesterol levels in the blood, and can also control your blood sugar levels. However, you usually eat oatmeal accompanied by other foods. Now, be careful, sometimes the food you add to this oatmeal actually has more calories and sugar than the oatmeal itself.
6. Quinoa
Maybe you rarely hear this food. However, quinoa has a wealth of benefits. Quinoa contains high fiber, but it also contains higher protein compared to other grains. Quinoa can be a substitute for carbohydrate sources for those of you who are in weight loss.
7. Fruits
Fruits are also one source of carbohydrates that can help you while on a diet. Fruits contain natural sugars which will be converted into energy by the body. Choose fruits that are rich in fiber so you can fill longer, like raspberry, pear, apple, and banana. Besides fiber, fruits also contain many important vitamins and minerals, such as vitamin C and potassium. You can mix these fruits into your yogurt or oatmeal, or you can use them as salads.
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