Foods containing carbohydrates that do not make you gain weight

Foods that contain carbohydrates are closely related to weight gain. The reason is, although most of the carbohydrates that enter the body will be converted into energy, the rest will be stored in the form of fat reserves. But wait a minute. Not all carbohydrates are bad for the scale, you know! Some of these high carbohydrate foods are guaranteed not to make you gain weight. Indeed, what's the secret?

List of foods containing carbohydrates that do not make you gain weight quickly

If you want to keep eating carbs but don't want to gain weight, look for food sources that contain resistant starch carbohydrates.

Resistant starch is a type of complex carbohydrate that the intestines cannot digest. In the intestine, resistant starch will produce short-chain fatty acids called SCFAs as an energy source for cells in the intestine. Resistant starch will stimulate your digestive system to release more satiety hormones, thereby helping to reduce your appetite for longer.

Reported in Healthline, foods containing resistant starch carbohydrates are reported to be useful for increasing insulin sensitivity which can stabilize blood sugar levels. The effect is, you will not easily feel weak and lethargic after eating.

In addition, Prevention mentions a study that found that meeting your diet with only 5.4% of your total intake of resistant starch carbohydrates will accelerate the burning of fat after eating by 20-30 percent. Even so, more scientific studies in a large scope in humans are still needed to really confirm the evidence of resistant starch for weight loss.

What foods contain resistant starch carbohydrates?

Oats

Oats (oatmeal porridge) are foods that contain good resistant starch carbohydrates. In a 100 gram serving of standard oats contains about 3.6 grams of resistant starch, while the type rolled oats can contain resistant starch up to 11.3 grams per 100 grams portion.

To further increase the resistant starch content, refrigerate cooked oats for several hours or overnight before eating.

Brown rice

Per 200 grams of cold rice made from rice can contain 3 grams of resistant starch. Not only rich in resistant starch, brown rice is also rich in vitamins and minerals that help the process of breaking down energy in the body.

White rice actually has the same properties as brown rice when it is chilled, although the resistant starch content is not as high as brown rice.

Nuts

Examples of legumes high in resistant starch are green beans, white beans, lentils, peas, green beans, and kidney beans. Depending on the type, per 100 grams of beans can contain 1-4 grams of resistant starch. It's no wonder that nuts are a snack choice for a diet that is not only filling, but also healthy.

Potato

Potatoes are a high carbohydrate source of resistant starch. To further increase the resistant starch content, first cool your potatoes after boiling them.

Apart from containing carbohydrates, potatoes are also rich in other nutrients such as potassium and vitamin C to maintain endurance.

Green banana

Bananas are foods that contain high carbohydrates, but the most resistant starch levels are found in green bananas, aka bananas that are not yet fully ripe.

Reported on the British Nutrition Foundation page, per 100 grams of green bananas contain 6.8 grams of resistant starch, while the resistant starch in yellow bananas is only 0.98 grams.

Cornstarch

Corn flour is made from corn kernels that are dried and finely ground. To increase the resistant starch content in your diet, add 1 tablespoon of pure cornstarch to your yogurt or cold oats porridge. Corn flour also helps stabilize blood sugar.

Chilling food can increase the levels of resistant starch

Chilling potatoes, rice, whole wheat bread, and pasta before eating can increase the levels of resistant starch. So, cook foods containing carbohydrates and store the rest in the refrigerator.

But don't reheat it so you want to eat it at another time. When you are going to eat, you only need to add a menu of vegetables and other protein to eat with pasta.

In this way, the food source of carbohydrates that you eat will contain a greater amount of resistant starch and can maintain your weight.