, author: Ermakova M.

How to eat carbohydrates correctly and not gain weight

Whenever you decide to start taking care of yourself or go on a diet to lose weight, the first step is always to cut out carbohydrates. Diets that restrict or lack essential nutrients are difficult to maintain and can cause rebound effects. How then can we include carbohydrates in our diet without gaining weight?

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Despite carbohydrates' bad rap, they are an essential nutrient in our diet that we shouldn't give up lightly. Carbohydrates perform basic functions for our body. As a primary function, carbohydrates are responsible for providing us with the energy we need in everyday life. In addition, this nutrient is responsible for the formation of tissues in our body, for example, carbohydrates are necessary for connective or nerve tissues and even DNA. Due to this, we should not eliminate carbohydrates from our diet but should take them in a healthy manner so that they do not lead to weight gain.

If you're going to cut out carbs for a leaner body, we suggest you do it head on. We'll show you how to follow a diet that provides you with the carbohydrates you need in a healthy way.

1. Replace white bread with whole grain bread.

It has been proven that excessive consumption of white bread can cause cardiovascular diseases and obesity, despite the fact that it is present on many tables every day. This is due to the fact that bread is rich in starch, a polysaccharide that is absorbed like sugar during digestion. In addition, white bread has low satiating properties because consuming it causes a spike in insulin levels, which quickly makes us hungry.

Solution? Replace white bread with other options, such as 100% whole grain bread. Bread made from whole grain flour contains more nutrients because the cereal grain retains its shell with all the fiber and vitamins it contains. In addition, their carbohydrates are digested slowly, they release energy more gradually and are more filling.

Whole wheat bread

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2. Combine foods correctly.

When it comes to cooking, think with your head and don't be radical. There's no point in turning down a plate of pasta, for example, if you're going to eat it instead of a plate of eggs and potatoes and bacon. When you eat a meal whose main nutrient is carbohydrates, such as a pasta or rice dish, pair it with healthy ingredients, preferably vegetables. This will prevent simple carbohydrates from being digested quickly and will leave you feeling fuller for longer. If you combine a pasta dish with, say, grilled tomatoes and sausage, you'll end up with a very high-calorie dish full of empty calories, and you'll soon feel the need to go back to eating. In addition, for example, you can replace pasta made from premium flour with pasta made from durum wheat.

Avoid highly processed foods in your recipes and always choose fresh and natural foods (quality fruits, vegetables or proteins), do not overuse or limit any nutrients, and eat a balanced and nutritious diet.

3. Legumes are a healthy and easy source of carbohydrates.

One of the biggest problems with carbohydrates (and a big reason why they get a bad rap) is that we overindulge in refined carbohydrates and don't eat enough of the healthiest ones. Fruits, vegetables or dried fruits contain large amounts of healthy carbohydrates, which provide us with the energy we need for everyday life, in addition to other essential nutrients such as vitamins or healthy fats.

Another important food that we should include in our diet is legumes. These foods contain 50-60% carbohydrates, but are also healthy and contain many essential nutrients such as plant proteins, B vitamins, vitamin E or healthy fats.


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4. Choose the healthiest and healthiest grains.

Yes, there is life beyond wheat. There is a wide variety of grains to include in our diet, and some of them can provide us with many healthy and delicious nutrients. Do not overuse products made from refined wheat flour (white bread or pasta) and include any of these cereals in your diet, they are very tasty!

Oatmeal: It contains about 60% carbohydrates, most of which are slowly digested, making it very filling. In addition, it contains a lot of fiber, protein and minerals. environmentally friendly, high in complex carbohydrates and without additives.
Millet: A natural, gluten-free source of minerals and protein, ideal for celiac disease diets.
Steam your preferred cereal in a steamer and cook entire meals. no fat and very easy to prepare.

Healthy eating.

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5. Reduce the amount of simple carbohydrates and replace them with protein.

If you decide to cut back on carbohydrates, you can replace them with protein-rich foods that provide energy without causing weight gain. We recommend that you do not exclude carbohydrates from your diet and increase the amount of protein you consume.

Keep in mind, if you exercise, consuming enough protein is fundamental to good muscle recovery. We give you some examples of foods that are low in carbohydrates and high in protein:

Protein Porridge: The perfect breakfast to start your morning with a good dose of protein and a more moderate amount of carbohydrates.
Protein Pancakes: Your favorite dessert or breakfast, now with fewer carbs - delicious!
Protein Brownie: Try your favorite dessert without a lot of carbs.

Do you want to eat a healthy diet and lose weight? Don't demonize carbs or eliminate them from your diet, choose foods that provide you with all the nutrients you need (including carbs), and avoid ultra-processed foods.