Good Lifestyle

Carbohydrates have become the black sheep of the macronutrient family - for good reason. Carbohydrates play a crucial role to allow your body to work well.Healthy carbohydrates Can help regulate weight, body composition and risk of type 2 diabetes type 2.

"ADF schemes often lead people to fear carbohydrates. But research continues to show that healthy carbohydrates - fruits, vegetables, beans and whole grains - are the healthiest fuel for our body", has declaredHana Kahleova, MD, PhD, Director of Clinical Research for the Physician Committee for Responsible Medicine and the Principal Author of ato study Showing that a high diet in the appropriate carbohydrates reduces body weight, belly fat and improves insulin function in overweight people.

Dr. Kanhleova says that the main nutrient leading to the positive results is theFiber in plant foods This adds volume to the plan without adding additional calories. On the other hand, carbohydrates that make you magnify are refined carbohydrates that lack fibers. These unhealthy sugar carbohydrates, desserts, bakery products and processed foods - promote weight gain and increase hunger.

This is why the exchange of refined carbohydrates for these healthy carbohydrates will prevent you not only from gaining weight, they can also help you lose it.

So here is your grocery list: the best carbohydrates that you can eat that will not do you fat. And for more information on the best carbohydrates for your belly, checkWhat happens to your body when you drink a smoothie every day.

This trendy "old grain" is a rich source of protein of herbal muscle buildings - doubles the amount found in rice and corn. In addition, a review of the research published in the journalMolecular nutrition and food research Suggests that the phytochemicals found in Amaranth have strong antioxidant and anti-inflammatory properties that can reduce the risk of diseases such as cancer, cardiovascular disease, diabetes and obesity.

STAY INFORMED:Subscribe to our newsletter To get the latest foods delivered directly to your inbox.

Barley makes a number on high cholesterol numbers. A randomized double blindto study In Japan followed 44 men with high cholesterol for 12 weeks, because men eaten either a standard white rice diet, one with a mixture of rice and barley of beta-glucan beads. Significant barley intake reduced serum cholesterol and visceral grease, accepted cardiovascular risk markers, researchers found. For more foods like barley, do not miss theseFoods that are lower cholesterol.

Bypass white rice, basmati and jasmine rice, and pick upBrown rice, which is a whole grain containing proteins and satisfying belly fibers. Ina study With more than 350,000 people, those who ate the whitest rice reinforce their risk of type 2 diabetes of 11% for each additional daily server they have eaten. A half-cup of brown rice cooked only 120 calories, 2 grams of fibers, 3 grams of protein and 26 grams of healthy carbohydrates.

Kamut, or Khorsan Wheat, is another "old grain", containing 30% more protein than ordinary wheat. A study in theEuropean clinical nutrition newspaper Suggest to eat Kamut can reduce cholesterol, blood glucose and chemicals causing inflammation throughout the body.

Aa cooked oat cooking tank Contains about 6.7 grams of dietary fiber, most of it a resistant starch. As the same thing shows, a resistant starch is a starch that resists digestion in the small intestine and goes towards the large intestine, where its prebiotic fibers feed healthy microbes. A study inNutrition and MetabolismI found that the replacement of about 5% of your daily carbohydrates with a resistant starch like oats can stimulate metabolism and significantly reduce fat accumulation. Oats also contains plant chemicals called phenolic compounds and phytoestrogens that act as antioxidants, thus reducing the effects of chronic inflammation. Try oats in theseHealthy Oat Oat Recipes.

Triva Note: Quinoa is actually a seed, not a grain, but it is gluten free for those of you with gluten sensitivity. And its packed nutrition: 2.9 grams of fibers, 6 grams of protein, vitamins B, blood pressure reducing potassium and 32 grams of healthy carbohydrates in a1 cup of cooked portion.

Whole wheat bread is different from wheat bread - that's why it's that of thebest weight loss bread. Look for the words "100% whole wheat" or "100% fully entire grain" on your bread bread. This ensures that you buy a bread made with the most nutritious flour. The whole wheat contains the whole brand, the germ and the endosperm of the grain, the good things that are removed when they are refined in wheat bread or white bread. Only one whole wheat bread will give you the stabilization rate of cholesterol blood sugar, the stabilization of hunger, satisfactory of grain hunger. For this to be even easier to find, the entire grain board has developed a "100% stamp" for manufacturers to use to identify breads in which all their grain ingredients are whole grains. Look for it on the packaging of breads, pasta and other entire box foods and bags.

Studies suggest that growing consumption of high fiber foods like black beans decreases the risk of metabolic diseases such as obesity, diabetes and heart disease. Eating black beans promotes healthy bacteria in the intestine and helps prevent constipation. It has been shown that a good source of vitamin B6 and folate, it has been shown that beans prevent the accumulation of the inflammatory compound homocysteine ​​that can damage the blood vessels and cause cardiovascular problems. Black beans also contain quercetin, a natural anti-inflammatory that research suggests can reduce damage caused by LDL cholesterol (bad), according to a report ofToday's diiditate.

RELATED:14 High protein beans - classified!

Throw them on a salad. Cry them in hummus. Use them in a main vegetarian dish. Chickpeas are a versatile legume offering a host of health benefits. Dried and canned chickpeas have a low glycemic load and low glycemic load, and contain amylose, a resistant starch that digests slowly, helping to prevent sugar waves in the blood. Which makes chickpeas an ideal staple for people with type 2 diabetes or those who try to avoid sickness, according to theE. Chan Public Health School in Harvard. Like other legumes, chickpeas can be part of a successful diet for weight loss.

In a four-week free radical research study, researchers have found that participants who ate calorie-restricted scheme comprising four weekly legume portions have lost more weight than people who ate a similar diet in calories but Without legumes.

Very low in carbohydrates, kidney beans are an excellent source offiber (8 grams for 100 grams, cooked) and protein, helping to stimulate feelings of fullness and managing blood sugar levels. Take one night or two of the Chuckwagon meat and take your protein by adding beans to a soup or saucepan or using users to fill a taco.

By serving, the lenses are one of the main herbal proteins, coming just behind the tofu and the tempeh, but before the nuts, seeds and quinoa. The lenses will also fill you with a healthy dose ofalimentary fiber, about 8 grams per serving. Need some recipe ideas for getting more lenses and beans in your family's plan? Check these25 delicious meals Featuring pulses like lentils.

Pass the apple juice (no fiber) and eat all the fruit. Eat the skin and pulp of amedium apple Provides 4 grams of fiber. A study inBmj Bound to eat whole fruits, especially apples, at a lower risk of type 2. In addition, scientists have recently calculated that the antioxidant power of apples is equal to more than 1,500 milligrams of vitamin C.

Unlike most fruit, the lawyer is low in carbohydrates and full of healthy fat. This makes it an excellent glucide for weight loss and good health. Monoinsaturated fat (especially oleic acid) in the lawyer is satisfied, so it is superb in combination with eggs and whole wheat toast at breakfast. The lawyers have also been linked to reduced inflammation. High in potassium, they can also reduce blood pressure.

Blue, black, grater and straw, no matter how you spell everything these bays have a powerful nutrition profile, full of antioxidant vitamins and fiber. But if you had to choose one, go forBlueberries, which have the highest antioxidant content of all.

You do not have to wait before the summer, frozen cherries are available all year round and keep all their phytonutry wealth. Known for their ability to help you fall asleep faster, Tarter cherries can also play a role in decreasing visceral grease. An animal study at the University of Michigan found that Fed Tart Cherry rats lowered the 9% belly fat mast compared to rats nourished a regular diet.

Studies suggest that eating a grapefruit per day can reduce the 46% arterial reduction and lower blood pressure of LDL and blood pressure. And there seems to be a truth about the loss of grapefruit to lose weight. In a study at theNutrition and Metabolic Research Center at Clinic ScrippsParticipants who ate half-grapefruit at each meal lost 3.6 pounds, while those who drank a portion of grapefruit juice three times a day lost 3.3 pounds.

Eat them as you would an apple, an edible skin and everything. You will increase your fiber consumption of the 50% fruit. This will make you feel more powerful, reduce LDL cholesterol and provide you with folate and vitamin E, important nutrients of the immune-booming system. Kiwi is also one of the5 best absolute food to eat for better sleep.

A study inThe Journal of Nutrition Found that compounds in purple grapes help slow down the formation of LDL cholesterol to fouling of the artery. In addition, anthocyanas and resveratrol in grapes have been demonstrated to reduce inflammation.

Of course, the watermelon is a sweet tasting, but it is so much more nutritious of a dessert or a snack than any bakery or packaged confection. This will help you reduce sugar consumption if you use this as a substitute for these unhealthy options. More,watermelon is a good source of vitamins a, b-1 and b-6, calcium magnesium, potassium, iron and lycopene.

RELATED:This is what happens to your body when you eat watermelon every day

This naturally mild veze about about one third of your fiber requirement day in acup, plus 30% of your vitamin C needs and carotenoid antioxidants that protect against the conditions of the eyes, heart and metabolic conditions.

Root vegetables like beets and carrots are sometimes left ofLow carbohydrate diet plans. Do not make this mistake. You would miss a lot of greatnutrients Like folate, potassium, iron, vitamin C and fiber. And studies suggest that beets benefit people with diabetes and cardiac problems. In a study inNutrition logThe researchers reported that topics that drank beet juice saw their systolic blood pressure significantly six hours after drinking 500 grams of the juice. Beets and beet juices have also been associated with improved blood flow and exercise. Then more beets, less than the15 exercise errors that ruin your workout.

Red peppers are one of the most underestimatedVitamin C sources, pacing 153 milligrams per serving, according toSamantha Franceschini, MCSN, a nutritionist and health coach in Parsley Health. The peppers are also an excellent source of vitamin A, vitamin B6, folate, fiber, vitamin K, niacin and thiamine.

Due to its high water content (89%) and 2 grams of fiber, Broccoli will fill you without weighing. Acup of raw broccoli Contains only 31 calories and 3 grams of carbohydrates. But it is a power plant, including protein, folate, magnesium, iron and vitamin K1, which reinforces the bones.

Like cabbage, curly cabbage and cauliflower,Brussels sprouts A cruciferous vegetable contains an important phytochemical called glucosinolate. Although there is no scientific evidence that Brussels Germs offers anticancer protection in humans, these glucosinolat compounds have been sought for their ability to protect DNA damage cells, depending on theNutrition source At T.H. Chan Public Health School in Harvard.

This rich in nutrientscruciferous vegetable (which can also be transformed into a delicious "rice") contains large amounts of vitamins C and B and about three grams of fiber in a cup.

TheMAYO Clinic callskale A "diabetic and respectful vegetal" and a "nutrition superstar" because of its robust amounts of vitamins A, K, B6, C, calcium, potassium and manganese. Serving at a cup contains only 33 calories and 7 grams of carbohydrates, so go ahead, has seconds or even third parties.

Like Kale and Broccoli, cabbage is a cruciferous vegetable with strongAnti-inflammatory properties. TheRed The variety contains anthocyannes, the same black and purple red flavonoid pigments that you find in dark colored berries like blueberries.

Do not neglect these orange spuds because of their mild name.Sweet potatoesAre loaded with fibers, so they digest slowly, keeping your blood glucose and your body feels complete longer. In addition, they are rich in antioxidants called carotenoids, which also have a positive impact on blood glucose and reduce the risk of insulin resistance. They are also on our list of 19 foods every day to keep you young .