Sat, 10 December 2022
The Daily Ittefaq

How to choose smart carbs

Update : 08 Oct 2022, 15:20

Carbs seem to have acquired a bad reputation for making you put on weight.  But in reality they are vital for giving your body the energy it needs to. Incorporating complex carbohydrates can improve your endurance and alertness.

The main focus is on cutting down refined carbohydrates, especially anything flour or sugar-based, and replacing them with fat or protein, like fatty fish, eggs and non-starchy vegetables. You could lower your carb intake to zero and still be healthy.  Here are few easy ways to start eating smart carbs:

Make smarter choices
Keep your blood sugar levels level by eating at regular times every day. Do not skip meals. Make sure you select lean proteins, healthy fats, and complex carbs (vegetables and whole grains) over-processed foods, and simple carbs. 

Cut out baked goods
Cookies, cakes, and pastries might be delicious, but they're not doing anything to help with your carb addiction. Get them out of your pantry, as they only fuel cravings and blood sugar spikes. 

The right carbohydrates will help you lose weight and balance your sugar levels

Eat more fiber
Get your fiber from whole-grain cereals like oatmeal, low-sugar fruits like berries, apples, and grapefruit, and vegetables, such as broccoli, kale, string beans, cauliflower, onions, peppers, beets, potatoes, and more.

Stay hydrated

Staying hydrated is one of the best ways you can care for your whole body. Proper hydration is vital to promoting regular digestion. Since low-carb diets can cause constipation, making sure you're getting enough fluid each day is essential.

Avoiding fizzy drinks are especially important if you're trying to cut carbs. Choosing water will also help you avoid adding extra calories—either from the beverage itself or overeating later.

Wrap up burgers in lettuce
We already put lettuce in our burgers, so next time try one of the crisp leaves to hold everything together. Swap wraps and tacos for lettuce, cabbage, or other leafy greens. 

Swap with veggie noodles

Use veggie spiralizers to indulge in the emerging trend of veggie noodles made of cabbages, sweet potatoes, parsnips, squash or beets. It's time to eat of guilt-free spaghetti squash, black bean pasta, rice noodles, and shirataki noodles.

Swap with cauliflower
No rice, think about cauliflower rice. For a tasty side that meets your carb-cutting standards, replace your usual mound of white rice with cauliflower rice. It's nutrient-rich and low-carb.

Stop eating ultra-processed foods
Ultra-processed foods, like sausages, chicken nuggets, instant soups, etc are the "formulation" of multiple processed ingredients. On top of the added salts and sugars, this "ultra" distinction includes substances not generally used in cooking like flavors, colors, emulsifiers, and other additives designed to imitate the qualities of "real food."  



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