Eat healthy and good carbs, if you want to lose weight in an energetic way. Healthy carbs break down more slowly and offer a longer term energy source. Fruits, vegetables, beans and whole grain are all sources of good complex carbohydrates. It contains fiber, which keeps blood sugar levels steady and other nutrients that help in weight loss. Sugar and other refined carbohydrates cause a sharp rise in insulin levels, encouraging fat storage, and they prompt blood sugar swings that trigger hunger. They also lack fiber and may contribute to heart disease and diabetes risk.
There are three main types of carbohydrate: sugars, starches and fiber. Some sugars occur naturally in fruits and vegetables. Not only do they contain plant chemicals which fight disease, but most of them provide fiver as well, which is highly effective at slowing digestion to lose weight. Low fiber carbs diet that the body digests quickly can lead to weight gain.
World health organization now promotes the eating of high fiber, slow to digest carbs for health and fitness. The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you are on diet and consuming 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates.
Some best natural healthy carbs are given below to help you in weight loss and fitter body.
Best Nutritional Carbs for Natural Weight Loss
Baked New Potatoes
Nutritional Information of 100g Baked New Potato:
- Carbohydrate: 21g
- Fiber: 2.2g
- Calories: 93
- Protein: 2.5g
Potatoes play a vital role in our daily diets which contain heart healthy fiber and other nutrients. New potatoes, when picked also have low GI and break down more slowly, so their sugar hits the bloodstream less rapidly than mature potatoes. New potatoes contain less starch than mature potatoes. Eating the skin can further slow the digestive process. Yams, sweet potatoes and red potatoes are also digested more slowly.
Nutritional Information of 100g Green Beans:
- Carbohydrate: 7g
- Fiber: 3.4g
- Calories: 31
- Protein: 1.8g
Green beans are another perfect choice in your diet plan for weight loss. Green beans to your diet may provide essential nutrients and can help reduce hunger by feel fuller for longer. Green beans are extremely high in magnesium, which is good to kidney, heart and muscle health. They have lots of vitamin A, fluoride and other nutrients. It also digests more slowly and removes toxins from body. The fiber of green beans also helps manage your blood sugar levels and normal blood level when you are on weight loss diet.
Nutritional Information of 100g Spinach:
- Carbohydrate: 3.6g
- Fiber: 2.2g
- Calories: 23
- Protein: 2.2g
Spinach and other leafy green help you feel full for longer when you are on diet. It also provides you with iron, folate, magnesium, calcium and plenty of antioxidants. Low-calorie foods can be added as a regular part of your meal plan to help you in weight loss. A huge quantity of spinach maximizes the fat lose quickly. You can lose about 7 pounds in one week with these magical leaves.
Nutritional Information of 100g Barley:
- Carbohydrate: 73g
- Fiber: 17g
- Calories: 354
- Protein: 12g
Barley contains many vitamins, and essential minerals including, thiamine (Vitamin B1), niacin (Vitamin B3), iron, selenium, magnesium, zinc, copper and phosphorus. Soluble fiber in barley is most effective in reducing blood cholesterol, lowers the risk of heart disease, diabetes and may help lower the risk of cancer. Soluble fiber also helps to feel full and energetic for longer time during weight loss. According to a Swedish research Barley can fight hunger by raising blood sugar level more slowly.
Nutritional Information of 50g Brown Rice:
- Carbohydrate: 11.5g
- Fiber: 0.9g
- Calories: 55
- Protein: 1.3g
Brown rice is from the healthy energy foods that can boosts metabolism and also burns fat. A study, published in Lipids in Health and Disease in 2014, found that brown rice extract can interact with fat cells, preventing new fat cell growth and triggering fat burning. Infuse brown rice with your favorite vegetable soups for more complex carbohydrates and energy.
Nutritional Information of 100g Apple:
- Carbohydrate: 14g
- Fiber: 2.4g
- Calories: 52
- Protein: 0.3g
Apple boosts feelings of fullness to help stave off overeating and reduces the risk of obesity. According to a recent study in Food Chemistry, yes, because apples contain non-digestible compounds that promote the growth of good bacteria in your gut associated with weight loss. Apples are also best for healthier immune system to a reduced risk of stroke, diabetes, cholesterol, and cardiovascular disease.
Nutritional Information of 100g Avocados:
- Carbohydrate: 9g
- Fiber: 7g
- Calories: 160
- Protein: 2g
Avocados are another wonderful fruit which loaded with essential vitamins and minerals for weight loss. Monounsaturated fats in Avocado known to be good for heart health, diabetes, liver health and cancer. Avocados in your diet plan also prevent your overall body skin cells from damaging during weight loss and keep your skin tightness. Healthy fat and fiber in avocado may also help you feel full for longer because our body digests fats and fiber more slowly. These healthy fats and fiber improve your chances of weight loss.