These ‘good’ carbs, provide more energy, fibre and B vitamins; in fact, women who eat high-fibre, wholegrain carbs are less likely to gain weight! Here, we list six must-have carbs, including a few not-so-usual suspects – a cinema snack, anyone?
Unlike other snacks, they’re high in fibre and low in calories. Three cups of plain kernels contain around 90 calories – equivalent to a pear. But you must prepare them right. The kinds you get in the cinema are drenched in butter, caramel and salt. The healthy way is to skip the butter and pop the kernels in an air popper (which doesn’t require oil). Flavour them with natural salt, pepper or ground cinnamon.
Surprise: dairy products contain carbs in the form of the milk sugar lactose. A bonus: They’re packed with calcium and proteins. Yogurt also has probiotics, or good bacteria, which promotes good digestive health. Pick low-fat yogurt with no added sugar.
3. Wholegrain pasta
Unlike standard pasta, which is made from refined wheat flour, wholegrain versions (also known as “brown pasta”) offer more fibre, proteins and vitamins. They’re also digested more slowly than refined ones, keeping you full for longer. The same goes for brown rice.
4. Fresh fruits
They provide energy and are filled with fibre, minerals and vitamins. Take the whole fruit rather than the juice, so you won’t miss out on the fibre or exceed the recommended fruit intake. Aim for two servings a day – one serving is equivalent to an apple or 10 grapes. Don’t overdo it because fruits – especially sweet ones like mangoes – are high in natural sugars.
They contain the complex carbohydrate beta-glucan, which lowers cholesterol and keeps your heart healthy. They’re also a great source of essential fatty acids, vitamin E and other antioxidants.
6. Starchy vegetables
Root vegetables like sweet potato, yam and tapioca have a low-GI value. The exceptions are regular potatoes as they contain a starch that is more quickly digested, leading to a sharper spike in blood sugar levels. Starchy veggies are rich in vitamins, minerals and antioxidants. They can replace refined grains like white rice. Aim for two or three servings a day – one serving is equivalent to the size of a large corncob.
This article is taken from herworldPLUS
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