Carbohydrate-rich foods that don't lead to excess weight

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Most nutritionists and doctors agree that carbohydrates are an important macronutrient for the body.

Many low-carb diets unfairly demonize cereals, fruits, and starchy vegetables. But fullness and high blood sugar levels are associated with the consumption of certain carbohydrates – fast or refined, which do not contain fiber and are usually found in various sweets and flour products. Consuming slowly digestible carbohydrates, on the contrary, supports an active metabolism, which prevents excess weight gain, as evidenced by meta-analysis data.

What carbohydrate-rich foods do experts recommend eating?

Whole grain bread and pasta. Scientists emphasize that it is impossible to completely exclude carbohydrates from the diet or undereat them. Carbohydrates provide glucose, which is necessary for the production of energy in cells, including the brain. Therefore, the diet should include bread and pasta made from whole grains, which are complex carbohydrates that are slowly digested.

Apples and pears.These fruits are considered high in carbohydrates due to their fructose content. However, their nutritional value outweighs their carbohydrate load, especially when eaten whole, including the skin.

Oats.A meta-analysis of studies in Nutrients found that in type 2 diabetics, eating whole-grain oatmeal lowers fasting blood glucose and glycated hemoglobin levels, despite the high carbohydrate content. Other studies show that oats, which are rich in a soluble fiber called beta-glucan, slow down the absorption of fat and sugar in the gut and keep you feeling full longer, which can lead to weight loss.

Beets . The root vegetable contains quite a lot of natural sugar, in other words, it is rich in carbohydrates. But at the same time, beets (raw) contain a lot of dietary fiber, which slows down the absorption of sugar into the blood.

Potatoes. Cooling white potatoes after cooking turns them into resistant starch, which does not increase sugar levels. in the blood What's more, it's processed by gut bacteria in a way that benefits the entire gut flora.

“Adults who eat more whole grains, vegetables, and other high-fiber carbohydrates lower their risk of developing diabetes and colon cancer by 15-31%, and reduce the risk of death from stroke or heart disease compared to people who consume little healthy carbohydrates,” The Lancet quoted scientists as saying.