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In short, eating more calories than your body needs is the main and only cause of weight gain. All that is said about the role of carbohydrates in weight gain is myths like the myth of eating fat leads to weight gain.
It is the starchy or sugary food found in vegetables, pulses, grains, carbohydrates, fruits, and dairy. It converts carbohydrates into glucose for use as a body energy source. Carbohydrates are divided into two types: complex carbohydrates and simple carbohydrates.
Foods that contain complex and related chains of sugars (carbohydrates and fiber). These are natural foods made from whole grains such as rice, pasta, potatoes and other starches, beans, lentils and other legumes and vegetables. These foods must be fully digested until glucose is extracted from them. And thus provide a constant source of energy for the body and feel fuller for longer. There is an Australian study has shown that the slow absorption of carbohydrates helps to treat obesity better. Foods rich in complex carbohydrates contain many vitamins, minerals, and essential nutrients.
Foods that contain one or two sugars, such as glucose, sucrose, maltose, lactose, and fructose. These foods are fruits, vegetables, dairy products, table sugar, sweets, etc. These foods are quick to absorb and digest the body.
There are many slimming doctors called simple carbohydrates with harmful carbohydrates and prevent those who are overweight. But in fact, simple sugars are not harmful in themselves. Vegetables, fruits, and milk contain vitamins and minerals that are essential to the body and cannot be dispensed with. But processed foods, sweets and carbonated beverages, mostly sugar, are foods that do not have useful nutrients and are not good food for slimming. So I hope you do not get confused. Simple sugars are not harmful in themselves. A diet with a balanced amount of complex and simple carbohydrates is best for slimming.
This is a controversial subject. Studies have shown that high carbohydrate and low carbohydrate diets are similar. Other studies have shown that low carbohydrate diets are better for some people. Increasing protein at the expense of carbohydrates leads to a significantly reduced insulin secretion and therefore a feeling of fullness and control of calories during the diet. But it is not a necessary diet. There are those who reach the body to the proportion of low fat with the intake of carbohydrates.
Fiber is a type of carbohydrate found in sources of plant food that the body can not digest or absorb. Fibers pass through the stomach, intestines, and colon without breaking. And therefore be free of calories.
From fiber sources: vegetables - fruit - whole wheat products - brown rice - legumes - cereals
Fiber increases the size and weight of the stool, preventing constipation, diarrhea, and irregular stool.
Fiber helps prevent cancer of stomach, colon and other diseases that affect them.
Fiber can reduce the amount of harmful cholesterol in the body. Studies have shown the role of fiber in protecting the heart from diseases.
Fiber, as it does not absorb or digest, increases the length of digestion. Which helps control blood sugar levels. This helps to prevent diabetes.
Fiber does not have calories and helps to fill the stomach and delay digestion, which gives a sense of great satiety and all this leads to helping in slimming and burning fat.
The US Food and Drug Administration recommends 38 g of fiber for men and 25 g of fiber for women under the age of 50. The age of 50 is less than 30 grams for men and 21 grams for women.