Table of contents:
- Then, what food sources of carbohydrates should be consumed while on a diet?
- High fiber carbohydrate source foods
- 1. Potatoes
- 2. Brown rice
- 3. Whole wheat pasta
- 4. Whole wheat bread
- 5. Oatmeal
- 6. Quinoa
- 7. Fruits
Carbohydrates are the main nutrients our bodies need. Our bodies get energy for activities by burning the carbohydrates 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 carbohydrate source, your diet will run more smoothly. When you are on a diet or want to lose weight, it is more appropriate to choose carbohydrate sources that are high in fiber.
Carbohydrates with high fiber or also commonly known as complex carbohydrates can last longer in the body because they are more difficult for the body to digest. So, by eating this type of carbohydrate, you will feel fuller for longer. That way, your food intake can also be less.
Fiber in carbohydrates can also help you lower cholesterol levels because fiber can bind to blood cholesterol and will be excreted with feces. Meanwhile, in its role in helping you lose weight, fiber has been shown to smooth the digestive system. It also helps you avoid constipation, hemorrhoids, appendicitis (appendicitis), and diverticulosis.
High fiber carbohydrate source foods
The following are food sources of carbohydrates with high fiber that can help you lose weight.
1. Potatoes
Potatoes are one of the sources of carbohydrates that we are familiar with. Maybe you often eat potatoes as a side dish, but potatoes can actually be your main meal. For those of you who are on a diet, maybe you can replace your rice with potatoes. Potatoes contain resistant starch (starch that cannot be digested), so it can help you lose weight. Better yet, if you eat the potato with the skin, because the potato skin contains a lot of fiber which is beneficial for you. In addition, potatoes are also rich in vitamin C and potassium.
However, do not fry the potatoes as this will increase your intake of fat, which can actually contribute to weight gain, thereby ruining your diet. Choose to cook the 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 away from rice, maybe you can try brown rice while on a diet. Brown 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. Whole wheat pasta
Whole wheat pasta contains more fiber than white pasta. Fiber content can be up to two to three times more than white pasta. So, if you are losing weight, it is better to choose whole wheat pasta instead of white pasta. The higher fiber content in whole wheat pasta can help you stay full longer, so you can eat less.
4. Whole wheat bread
Just like whole wheat pasta, whole wheat bread also contains higher fiber than white bread. So that more whole grain bread can be recommended for those of you who are in a weight loss program. Wheat bread contains up to 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 part of your diet when you are on a diet. The fiber in oatmeal can help you stay full longer, help lower cholesterol levels in the blood, and also control your blood sugar levels. However, you usually eat oatmeal accompanied by other foods. So, be careful, sometimes the foods you add to this oatmeal actually have more calories and sugar than the oatmeal itself.
6. Quinoa
Maybe you rarely hear this food. However, quinoa has rich benefits. Quinoa is high in fiber, but it is also higher in protein than other grains. Quinoa can be a substitute source of carbohydrates for those of you who are in weight loss.
7. Fruits
Fruits are also a source of carbohydrates that can help you while on a diet. Fruits contain natural sugars which the body will convert into energy. Choose fruits that are rich in fiber so that you can be full longer, such as raspberries, pears, apples and bananas. Apart from fiber, fruits also contain lots of important vitamins and minerals, such as vitamin C and potassium. You can mix these fruits into your yogurt or oatmeal, or they can also be used as a salad.
