What carbohydrates should be eaten and avoid weight loss with health

Many people spend their entire lives hearing that to lose weight, you have to cut carbs from your diet. This is a myth! But in fact, some sources of nutrients are not healthy and cannot be consumed in excess – such as sugar, sweets, bread and pasta made with white flour.

However, by eating the right foods, carbohydrates can help in weight loss. Dietitian Samantha Rayne, in charge of Lists for weight lossShows you how to make the right decision.

Avoid: refined carbohydrates Sugar, pasta, biscuits, white bread and sweets in general contain little fiber and make you feel hungry soon after eating, as it is quickly absorbed by the body. This raises the level of glucose (sugar) in the bloodstream and generates a surge in insulin, the hormone responsible for transporting glucose (energy) into cells. If not all of this energy is expended, it is stored as body fat.

– Can be consumed: complete, slow-absorbing carbohydrates It is found in oats, quinoa, sweet potatoes, beans, etc. This type of nutrient helps you feel full (because it takes longer to digest) and prevents a spike in glucose in your bloodstream.

“Integrated carbohydrates maintain muscle mass, assist in the central regulation of hunger and satiety and provide energy for all processes (and reactions) that occur in our body, including fat burning. That is, they are an essential nutrient and a potent ingredient that may not be missing from your plate,” he says. Dietician.

Nutrient balance

Protein and fat slow the absorption of carbohydrates, preventing sugar spikes in the body. Therefore, when you compile your meals, always make sure to include good sources of these nutrients, in addition to vegetables rich in fiber. in Lists for weight lossAnd meals are always like this. The program is exclusive to UOL subscriberswho have access to more than 150 listings And receive 5 new listings every week.