Along with low-carb diets, the opinion has spread that carbohydrates are bad and not suitable for weight loss. This belief is not entirely true. On the contrary: Many carbohydrates can even support healthy weight loss and help build muscle. Here’s where you can find out which carbohydrates are best for you to lose weight and when to consume them.
Avoid carbs in the evening
According to nutritionists and doctors, a diet of uncompromising carb abstinence in the evening is a proven myth that can be debunked.
Those who want to lose weight can therefore include complex carbohydrates in their diet without hesitation. There should be a sufficient interval between dinner and bedtime so that the body has enough time to break down and use long-chain carbohydrates in the best possible way at bedtime.
Carbs for a healthy body
Foods rich in carbohydrates provide energy to the human body. An effective muscle building diet is based on a combination of proteins, quality fats, adequate fluid intake and complex carbohydrates.
The right carbohydrates replenish the human body’s nutrient stores and stimulate metabolism, respiration, intestinal activity, heartbeat, the formation of new skin cells and brain activity. In addition, carbohydrate-rich foods balance blood sugar and prevent cravings on target.
9 best carbs for weight loss
1. Buckwheat
Buckwheat is an important supplier of the minerals magnesium, iron and potassium, which promote blood formation, increase the body’s own detoxification and contribute to the regeneration of muscle cells. In addition, pseudocereal contains 2.2 grams of cell-protective vitamin E per 100 grams, which slows down the natural aging process.
Thanks to the silicic acid contained in buckwheat, damask gently stimulates the hair growth and repair mechanisms in the human body and strengthens the nails. The gluten-free cereal strain also contains a high concentration of the bone-strengthening protein lysine.
2. Spelled
Spelled scores with a well-balanced blend of digestive fiber, hunger-satisfying carbohydrates, high magnesium content, and prominent tryptophan content. The essential amino acid tryptophan has a gentle, mood-enhancing effect, while the fiber found in spelt improves gut health. Magnesium optimizes natural muscle and nerve function.
3. Quinoa
Closely related to spinach and beets, the crow’s feet plant combines high-quality proteins, essential amino acids, iron, magnesium, calcium, omega-3 unsaturated fatty acids, fiber and complex carbohydrates. Due to its high content of essential amino acids and calcium, quinoa is a great alternative to meat and dairy.
Vegetarians and lactose intolerant people can use quinoa to effectively compensate for any deficiency symptoms of vital and bone-strengthening nutrients.
The unsaturated fatty acids in it fight the body’s own inflammatory reactions, prevent the development of inflammatory diseases and slow down individual skin aging. Complex carbohydrates stop cravings that make weight loss difficult. In addition, grains contain healthy bitter substances that reduce the appetite for sweets.
4. Kidney Beans
Full of magnesium and proteins, kidney beans strengthen muscles, relieve muscle soreness, stabilize nerves and spirit, develop an inhibitory effect against muscle inflammation and, with its extremely high protein content, it promotes muscle growth in a targeted manner.
Fitness conscious people therefore use healthy legumes as a secret weapon to regenerate muscle, build muscle and sharpen the ability to concentrate. Beans have a high concentration of cell protective secondary plant substances that act as a fountain of youth on the whole organism and alleviate the natural aging process.
5. Potatoes
It’s no wonder the chef’s best friend is so popular in this country. On the one hand, it keeps you full for a long time, on the other hand, when re-cooked and cooled, it turns the starch molecules into probiotic fiber so that they do not turn into glucose – and this is good for a regulated digestive system. The next time you make a salad, feel free to chop the chilled potatoes—the longer they’re cold, the lower their carb content will be.
6. Sweet potato
Sweet potatoes have slightly more calories than the white variety. Their sugar content is also higher. But they’re packed with great nutrients like vitamin C, potassium, and antioxidants. It’s also high in fiber and low on the glycemic index—all of which make sweet potatoes the perfect side dish.
7. Pumpkin
Considering the sweet potato, it’s no surprise that the popular pumpkin is also one of the healthy carbs. It even has an advantage: One serving has only half the calories of a comparable amount of sweet potatoes. Zucchini is healthy and is an important source of vitamins, minerals (including potassium, magnesium, calcium, iron) and fiber. Roasted, pureed or made into a delicious soup – you really should be enjoying the pumpkin season!
8. Lentils
Lentils go well with any salad, soup or stew. In fact, they are so diverse that you can use them almost anywhere. They are known to be high in fiber and high in protein. Both are good for digestion and provide a feeling of fullness for a long time.
9. Brass
Most of us now prefer brown rice to the white variety, but this is not necessary and may even be a mistake. Brown rice is full of phytic acid, which can bind food in our intestines and make it harder for the body to digest it.