7 Best Carbohydrate Sources for Diet
Carbohydrates are the main nutrients needed by our body. Our body gets energy for activities 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 kind of carbohydrate foods should you consume 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 on a diet or want to lose weight, it is more appropriate to choose sources of carbohydrates that contain high fiber.
Carbohydrates with high fiber or also commonly called 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 full longer. That way, your food intake can also be less.
The fiber in carbohydrates can also help you reduce cholesterol levels because fiber can bind blood cholesterol and will be removed with feces. Meanwhile, in its role in helping you lose weight, fiber is proven to launch the digestive system. It also helps you avoid constipation, hemorrhoids, appendicitis (appendicitis), and diverticulosis.
High-fiber carbohydrate food source
The following is a food source of carbohydrates with high fiber that can help you lose weight.
1. Potatoes
Potatoes are one source of carbohydrates that we often know about. 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 the skin of potatoes 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. Brown rice can make your diet more successful.
In addition to those who want to lose weight, brown rice can also be a portion of food for diabetics. The high fiber content in brown rice can help you control blood sugar.
3. Wheat pasta
Wheat pasta contains more fiber than white pasta. The fiber content can reach two to three times more than white paste. So, if you are losing weight, it is better to choose whole wheat pasta than white pasta. The higher fiber content in whole wheat pasta can help you be full longer, so you can eat less.
4. Wheat bread
Just like whole-wheat pasta, whole wheat bread also contains higher fiber than white bread. So that more whole 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 contains only 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. The fiber in oatmeal can help you stay full longer, help reduce cholesterol levels in the blood, and also can control your blood sugar levels. However, you usually eat oatmeal accompanied by other foods. Well, be careful, sometimes the food you add to oatmeal actually has more calories and sugar than oatmeal itself.
6. Quinoa
Maybe you rarely hear this food. However, quinoa apparently has rich benefits. Quinoa is high in fiber but also contains higher protein compared to other grains. Quinoa can be a substitute for carbohydrate sources for those of you who are on weight loss.
7. Fruits
Fruits are also a source of carbohydrates that can help you when you are on a diet. Fruits contain natural sugars that will be converted into energy by the body. Choose fruits that are rich in fiber so you can be full-lengths, such as raspberries, pears, apples, and bananas. In addition to 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 also make them salads.
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Then, what kind of carbohydrate foods should you consume 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 on a diet or want to lose weight, it is more appropriate to choose sources of carbohydrates that contain high fiber.
Carbohydrates with high fiber or also commonly called 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 full longer. That way, your food intake can also be less.
The fiber in carbohydrates can also help you reduce cholesterol levels because fiber can bind blood cholesterol and will be removed with feces. Meanwhile, in its role in helping you lose weight, fiber is proven to launch the digestive system. It also helps you avoid constipation, hemorrhoids, appendicitis (appendicitis), and diverticulosis.
High-fiber carbohydrate food source
The following is a food source of carbohydrates with high fiber that can help you lose weight.
1. Potatoes
Potatoes are one source of carbohydrates that we often know about. 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 the skin of potatoes 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. Brown rice can make your diet more successful.
In addition to those who want to lose weight, brown rice can also be a portion of food for diabetics. The high fiber content in brown rice can help you control blood sugar.
3. Wheat pasta
Wheat pasta contains more fiber than white pasta. The fiber content can reach two to three times more than white paste. So, if you are losing weight, it is better to choose whole wheat pasta than white pasta. The higher fiber content in whole wheat pasta can help you be full longer, so you can eat less.
4. Wheat bread
Just like whole-wheat pasta, whole wheat bread also contains higher fiber than white bread. So that more whole 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 contains only 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. The fiber in oatmeal can help you stay full longer, help reduce cholesterol levels in the blood, and also can control your blood sugar levels. However, you usually eat oatmeal accompanied by other foods. Well, be careful, sometimes the food you add to oatmeal actually has more calories and sugar than oatmeal itself.
6. Quinoa
Maybe you rarely hear this food. However, quinoa apparently has rich benefits. Quinoa is high in fiber but also contains higher protein compared to other grains. Quinoa can be a substitute for carbohydrate sources for those of you who are on weight loss.
7. Fruits
Fruits are also a source of carbohydrates that can help you when you are on a diet. Fruits contain natural sugars that will be converted into energy by the body. Choose fruits that are rich in fiber so you can be full-lengths, such as raspberries, pears, apples, and bananas. In addition to 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 also make them salads.
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