5 ways to eat carbohydrates in a healthy way when losing weight

Carbohydrates are essential nutrients that the body needs, but when you follow a diet or diet, you must reduce the intake of carbohydrates, because excessive intake of them causes weight gain, and carbohydrates have an essential role that cannot be replaced by any vitamins or minerals. Carbohydrates can lead to many health problems such as constipation, headaches and mood swings, in this report we learn about 5 ways to eat carbohydrates in a healthy way when losing weight, according to the “Times of India” website.

5 ways to eat carbohydrates in a healthy way when losing weight

1- Add more fruits and vegetables

 

Bread and rice aren't the only source of carbs. There are some healthy types of carbs that are low in calories and don't lead to weight gain, like fruits and vegetables. They're high in fiber, low in calories and have a high water content. Fresh produce keeps you full for longer and helps improve bowel movements.

2- Have green tea with foods rich in carbohydrates

 

Having a soothing cup of green tea with a carbohydrate-rich meal can help regulate hunger hormones and regulate metabolism, by lowering your blood sugar level.

 According to a study published in the journal Molecular Nutrition & Food Research, an antioxidant in green tea called epigallocatechin-3-gallate (EGCG), when combined with carbohydrates regulates your blood sugar level and helps you stay healthy.

3- Whole grains and legumes are good

Whole grains and legumes are also healthy sources of carbohydrates. Besides, they are also loaded with other healthy nutrients like protein, iron and vitamins. Whole grains and legumes are low in fat and calories and rich in fiber. They help keep you full for longer and keep your digestive system healthy.

4- resistant starch

Adding more resistant starch to your diet can help increase the number of good gut bacteria. Resistant starch works similarly to soluble fiber.

 Studies show that resistant starch can help with weight loss and reduce the risk of chronic disease. It can also improve blood sugar level, manage insulin sensitivity, and improve digestive health.

5- Exercising to burn carbohydrates

Sweating before exercising can help burn carbs more effectively. Studies show that exercising before eating carbs can help burn nearly 20% more fat than exercising after a meal can help increase metabolism by 22%. Exercising in the morning can also help improve your mood and increase your level of focus.