Every once in a while, a fad returns that advocates eliminating carbohydrates. The latter are often held responsible for the failures of certain diets to lose weight. However, various scientific studies show the opposite: carbohydrates are not only essential for the functioning of our body and brain, but they can be allies of the silhouette.
Of course, not all carbohydrates are the same. A serving of potato, for example, has 1/3 the calories of beans, a type of legume that is high in carbohydrates and calories. But this nutrition fact can be misleading. Because, according to nutrition experts, what matters is thehow your body uses carbohydrates.
In this sense, despite their high caloric content, beans have a lower glycemic index than potatoes. This means that the body uses them more efficientwhich helps check diabetes and lower the risk of heart disease, high blood pressure, and stroke.
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Ally against the kilos
in an investigation it was found that participants who ate 1/4 cup of legumes per day lost about 340 grams more fat than those who did not consume this food group. The reason? Like what happens with the whole grains, the high fiber content of legumes allows carbohydrates to be absorbed slowly, which helps control the rise in blood sugar. This mechanism is what helps prevent or keep type 2 diabetes under control.
Legumes, a plus…
It was also found that legumes They help control appetite. Thus, eating a small portion of lentils, beans or chickpeas with the equivalent of 100 calories provides a greater feeling of satiety than that provided by other food groups with the same caloric content.
Other benefits of this food group is that it has a high content of antioxidants and phytochemicals, They act as a kind of shield against cardiovascular diseases and some types of cancer. It is also a great source of B vitamins -especially folic acid-, iron, zinc, calcium, potassium and magnesium. And, as we said, they are generous in fiber.
Live part and rich in nutrients
All these virtues of legumes are replicated, as we mentioned, in another large group of foods. We talk about the whole grainswhich according to Whole Grain Council, are the seeds of different grains (wheat, corn, rye, oats, rice, barley) that preserve the three parts that compose them -endosperm, bran and germ-. If the seed has been ground or crushed, to receive the name «whole grain» the final product must contain substantially the same nutrient composition found in the original grain seed.
It is worth mentioning that the germ is also called the «live part» of the grain, which means that it is a «fresh» part of the food. It is also the embryo and main actor in the germination of the plant. Generous in protein and fat, it contains most of the vitamins and minerals present in the grain, as well as a high content of enzymes.
The benefits of whole grains
Unlike grains that have been stripped of the germ and bran, whole grains are abundant in iron, magnesium, zinc, copper, protein and B vitamins. They are also very high in dietary fiber, both of the soluble and insoluble type. While the first delays the absorption of nutrients and reduces the increase in blood sugar, with the benefits already mentioned in relation to diabetes. Insoluble fiber decreases transit time through the colon, which in turn reduces digestion time.
Another great advantage of whole grains is that one study found that its consumption accelerates the metabolism and helps to reduce weight. In this experiment, the participants who ate a diet based on whole grains lost approximately 100 more calories than the others. Finally, and like legumes, whole grains are free of saturated fat and cholesterol, a great advantage for those who must take care of the health of their heart and arteries.
Carbohydrates and legumes daily
The United States Department of Health and the United States Department of Agriculture have issued a series of recommendations These include increasing your intake of whole grains, which should ideally be 85 grams a day for women and 113 grams for men. This is equivalent to one and a half slices of whole grain bread in the first case, and two slices in the second.
If, taken separately, whole grains and legumes are two powerhouse foods, can you imagine the powerful combo that, nutritionally, can be combined? Indeed, nutritionists recommend eating legumes and whole grains, ideally together.
The powerful duo for your health
Together these two groups are a healthy alternative for those who do not consume protein of animal origin. Also, for those who need to keep their cholesterol, triglyceride and blood sugar levels under control. Not to mention, of course, the benefits that whole grains and legumes bring to those trying to lose pounds.
We also share some ideas to incorporate this mixed to you daily menu: whole grain bread sandwich with beans and vegetables; bread toast with hummus (chickpeas with sesame paste), brown rice with lentils; or corn tortilla with chickpeas, lentils and avocado. So now you know: before getting carried away by food trends without scientific support, inform yourself so you can make healthy decisions.
Keep reading: Learn to develop your intuitive eating (to stop dieting)
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