They were no more giving up bread and pasta! Carbohydrate friends who have pinched all carbs in the “low carb” mania can’t reaccess it. Because “good carbohydrates” are allowed, even if you want to lose weight.
Good Carbohydrates, Bad Carbohydrates: Of course, it’s not quite that simple. But one thing is for sure. There are significant differences in carbohydrates. They can be roughly divided into simple and complex carbohydrates. But not only that, but our body also reacts very differently to carbohydrates and the time we eat them.
Table of Contents
Carbohydrates Are Considered Fattening Foods In Low-Carb Diets
For years, greasy foods were considered the number one fattening factor, but carbohydrate-rich foods such as bread, potatoes, or pasta have taken their place for quite some time. They are a thorn in the side of advocates of low-carb diets.
The reason these foods are supposed to make you fat: If you eat a slice of bread, the body has to produce plenty of insulin after eating to transport the sugar that arrives in the blood from the bread into the cells.
The problem is that a lot of insulin promotes abdominal fat storage. It also inhibits fat burning. Both make it very difficult to lose weight. Low-carb fans, therefore, avoid carbohydrate-rich foods such as potatoes, pasta, desserts, crisps, muesli, ice cream, or rice.
“Don’t Lump Carbohydrates Together”
However – and this is where carbohydrate friends should read on – there are significant differences, as described above. Good and bad carbohydrates, simple and complex, differ in their chemical structure. Above all, and most importantly, everybody is different and metabolises nutritional building blocks differently.
Don’t Let Your Blood Sugar Level Skyrocket
This happens when the intestinal bacteria cannot metabolise the rice well,” the nutritionist continues.
If the blood sugar level shoots up, the body also produces a lot of insulin, which among other things, leads to fat being stored in the stomach, among other things.
BUT: If I eat a slice of wholemeal bread with cheese, it has significantly less impact on the blood sugar level than a slice of white bread with jam. The blood sugar level rises only slowly, less insulin is produced, and accordingly, there is less risk of storing abdominal fat.
Wholemeal bread contains good, complex carbohydrates that you can and should eat regularly because they have plenty of fibre, which is essential for regular, healthy digestion.
They also fill the stomach and keep you full for a long time. “Roughage is mainly found in carbohydrate-rich foods such as cereals, wholemeal bread or legumes. It is a blessing for our intestines, keeps you full for a long time and promotes digestion”.
A Food Diary Protects Against Food Cravings
“Since our intestinal flora, also known as the microbiome, is composed differently in each person, each person reacts differently. A classic ‘saturation side dish’ such as rice, pasta, or potatoes becomes the opposite.
Many people do not see the reason for their hunger attacks in a previous meal because the reaction does not start immediately after eating. A food diary in which you enter your meals and how you feel is helpful.”
Also Read: Why Losing Weight Too Quickly Isn’t Healthy
What Are Your Good Carbs?
Everyone’s metabolism is different, so you should tailor your diet to each individual. Don’t rely on any new trendy diet. Instead, find out what your body needs.
In the evening, on the other hand, a snack can no longer make the intestinal flora happy. The effect:
- Blood sugar rises.
- Fat storage is boosted.
- You get hungry again so quickly that you reach for chips or chocolate before watching TV.”
Do you want to know when your body can best absorb carbohydrates and which carbs they are? You can find out, for example, with the program from ‘ MillionFriends, ‘where you track your blood sugar over 14 days and determine which foods provide you with good carbohydrates.
Please Do Without It More Often: Bad Carbohydrates At A Glance
Therefore, do not strictly avoid all carbohydrates, but only those foods that contain simple ones. These are mainly:
- White bread
- White flour pasta
- Cake cookies
- Fast food
- Juice & Lemonades
Please Eat Regularly: Good Carbohydrates At A Glance
On the other hand, you should eat these carbohydrate-rich foods regularly:
- Whole wheat pasta
- Whole grain bread
- All vegetables, including potatoes
The Best Tips For Losing Weight And Still Eating Bread & Co
- Do not forbid anything, but eat sweets and cakes only rarely and in small quantities.
- Reach for fruit instead of sweets.
- Change your diet to whole grain products: Bread, pasta & co. are now available in the “healthier” complete grain version.
- Instead of pasta and potatoes, eat millet, quinoa, or amaranth more often as a side dish. In addition to complex carbohydrates, they also contain a lot of protein.
- Avoid sugary drinks.
- Avoid alcohol.
- Eat protein-rich foods and vegetables regularly, such as eggs, quark, meat, or fish.