The best carbohydrates for weight loss .. German experts: they can be eaten safely

The German Dietetic Association reports that there are types of carbohydrate-containing foods that can be eaten safely without gaining weight.

The German experts of the association differentiate between two types of carbohydrates:

Simple and complex, complex carbohydrates are multiple sugars that only dissolve in the small intestine due to their complex molecular structure, and the blood sugar level rises more slowly and remains stable over a longer period of time, which in turn means that complex carbohydrates guarantee a longer feeling of satiety.

On the other hand, simple carbohydrates move into the blood quickly, and as a result, insulin rises in the blood, and this insulin quickly lowers blood sugar again, and food cravings occur.

Among the foods that contain complex carbohydrates:

Green Peas

Half a cup of green peas provides 2% of the recommended daily amount of zinc, in addition to the preventive effect against colds, while feeling full for a great time, which helps to lose weight significantly.

Whole grain products

A British study showed that the higher the whole grain content of the three daily meals, the lower the body mass index and the percentage of abdominal fat.

popcorn

A recent study proved that popcorn makes you feel full faster and is low in calories.

Quinoa

Quinoa is not only rich in protein, but also contains all the essential amino acids that the human body cannot produce on its own. These acids support muscle building and thus fat burning, so it must be included in the diet.

oatmeal

Half of the fiber in oatmeal is soluble, which ensures longer stomach fullness and delays hunger.

Additionally, a study showed that soluble fiber helps shed those annoying belly fat.

Legumes

People who eat legumes regularly are less likely to be obese, and the fiber content varies according to type, so varieties that also contain an adequate amount of protein and iron, such as soybeans, which contain up to 34% of protein are recommended.

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