You must have heard before that eating carbohydrates will make you fat and will cause a spike in our blood sugar. Although this is true, not all carbs are created equal. This means that there are kinds of carbs that you can eat and will not make you fat. Unprocessed carbohydrates generate gentle, moderate rises in your blood glucose and insulin, giving you a small but long-lasting supply of energy your muscles can use for several hours. This is what is supposed to happen when you eat nourishing food, and normal healthy people have no reason to fear it. Here are 5 carbs that don’t make you fat.
1. Oats: Oatmeal is high in soluble fiber, which means that it dissolves slowly after you eating, keeping you sustained for much longer than, say, crispy rice cereal. Plus, food studies link oatmeal to blasting visceral fat, which is the hard to combat fat that sits around your mid-section and your vital organs (i.e., your heart).
2. Beans: Though beans are relatively rich in carbs, a substantial portion of it is fiber and the overall glycemic load is pretty low. Beans are also an excellent source of iron, protein and folate, as well as essential minerals.
3. Brown Rice: If you want to feel full longer and burn fat at the same time, opt for brown rice instead of white rice. Unrefined brown rice is jam-packed with slow-burning fiber, as well as many essential vitamins and minerals that are absent in its white counterpart.
4. Fruits: Some popular diets recommend limiting fruit because of its relatively high concentrations of sugar compared to other foods. However you can continue to lose weight even while eating fruit, so long as you eat it in moderate. Fructose, the sugar in fruit, is bad for you not because it raises your blood sugar, but because it is converted to fat in the liver. However the relatively small amounts of fructose present in whole fruit is safe.
5. Quinoa: Quinoa is a super protein, meaning it contains the essential amino acids needed to build lean muscle and rev up your metabolic rate. So in addition to eating a grain that’s packed with protein, quinoa doesn’t contain the harmful fat that meat does.