How to enjoy carbs and still lose weight: Experts weigh in
Weight loss is a process that requires not only an appropriate diet but also a change in eating habits. Many people give up carbohydrates, fearing they will gain weight. Is this justified? It turns out that pasta, rice, and potatoes can be part of a weight-loss diet as long as they are properly prepared. How should you eat these products to shed unnecessary pounds? Experts clarify!
9:08 PM EDT, July 14, 2024
Many of us who are considering going on a diet wonder: What should we eat to lose weight effectively? Potatoes, rice, or maybe pasta? Many myths surround these popular carbohydrate sources, but not all have a scientific basis. Below, we explain why meal preparation is crucial for the weight loss process, not just the products we choose.
Carbohydrates - Enemy or ally in the fight for an ideal figure?
Carbohydrates are an essential source of energy for our bodies. They provide us with strength and support brain function. Unfortunately, many people associate them with weight gain. Is that right? Not entirely!
The secret lies in choosing the right products and how they are prepared. White rice, pasta with fatty sauces, and potatoes with butter are indeed calorie bombs that can lead to weight gain. However, these same products, eaten in the right form, can become allies in the fight for a slim figure.
Potatoes - not only delicious but also healthy
Potatoes are often unjustly eliminated from the diet. One hundred grams (about 3.5 ounces) of boiled potatoes contain about 66 kcal, which is not a high caloric value. Unfortunately, we often eat them with additions such as fatty sauces, butter, or cream, which significantly increase the calorie content of the dish.
Proper preparation is the secret to a healthy and filling dish with potatoes. Instead of frying them in fat, it's worth baking or steaming them. Vegetables, low-fat cottage cheese, or natural yogurt can be added to the potatoes.
It is also worth noting the resistant starch that forms in cooled potatoes. It has a lower glycemic index, meaning blood sugar levels rise more slowly after a meal. Additionally, resistant starch is a nutrient for good gut bacteria, positively affecting gut microbiota.
Pasta - not just for students
Pasta is often wrongly associated with empty calories. However, whole-grain pasta can be a valuable fiber, protein, and B vitamins source.
When choosing pasta for a diet, it is worth opting for whole-grain varieties. They contain more fiber, which aids digestion and keeps you feeling full longer. Additionally, whole-grain pasta has a lower glycemic index, which means that blood sugar levels rise more slowly after consumption.
Pasta can be combined with various healthy additions, such as vegetables, lean meat, fish, or tofu. These dishes are delicious and filling and provide the body with essential nutrients.
Rice - perfect for any occasion
Rice is often associated with Asian cuisine. However, this grain can also be part of a healthy diet.
When choosing rice for a diet, it is worth opting for brown or black rice. They contain more fibre, vitamins, and minerals than white rice. Additionally, brown and black rice has a lower glycemic index, meaning blood sugar levels rise more slowly after consumption.
Rice can be combined with various healthy additions, such as vegetables, lean meat, fish, or tofu. These dishes are light and filling and provide the body with essential nutrients.
The conclusions? These products can be part of a healthy, balanced weight-loss diet, provided they are consumed correctly and within a planned calorie deficit. This way, whether you choose rice, potatoes, or pasta, you can enjoy tasty meals and lose weight.
