10 carbs you should definitely include in your diet

Carbohydrates are important. The body needs them for energy, but not all carbohydrates are created equal. Some break down more quickly than others and may flood the body with more energy than it needs, resulting in weight gain.

Simple and Complex Carbohydrates Explained

woman eating carbohydratesCarbohydrates are generally split into two groups—simple carbohydrates and complex carbohydrates. Simple carbohydrates are naturally occurring in fruits and milk.

Refined sugar is also a simple carbohydrate and can be found hiding in any number of foods such as soft drinks, cakes and biscuits, some breakfast cereals, many canned products, and, of course, in candy.

Simple carbohydrates are absorbed very fast. This is why diabetics often reach for the nearest Mars bar when their blood sugar drops too low. Although simple carbs can be useful, foods that are rich in sugar and/or white flour are generally considered to be “bad carbs”.

Complex carbohydrates, such as oats, potatoes, brown rice, and pasta take longer to digest so their energy is released more slowly. This makes them useful for providing an ongoing supply of energy that will (hopefully) last until the next meal.

Such a slow release of energy also reduces the likelihood of weight gain because the body is being provided with energy as it needs it.

The best type of carbohydrate (“good carbs”) also provides dietary fiber and/or essential nutrients such as vitamins and minerals.

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Ten Good Carbs to Enhance the Health

(1) Vegetables

All vegetables provide complex carbohydrates and dietary fiber, but green, leafy vegetables such as cabbage, lettuce, and spinach often provide a more generous dose of vitamins, minerals and other vital nutrients.

(2) Oats/oatmeal

Oats are a high fiber complex carbohydrate food that can help control cholesterol levels. They are also a good protein provider (13% protein) and contain numerous vitamins and minerals, including manganese—important for collagen production (helps ensure healthy skin).

(3) Semolina

Semolina is made from durum wheat. It digests slowly in the stomach and its filling nature gives it an appetite suppressing quality that can reduce the likelihood of overeating. Semolina is also a good source of potassium—which can improve kidney function—and other vital minerals beneficial for the bones and nervous system.

(4) Quinoa

An often overlooked complex carbohydrate, quinoa contains twice as much protein as barley or rice and is 64% carbohydrate. Although many people may not be familiar with Quinoa, the United Nations considers it such a nutritious food it named 2013 “International Quinoa Year”. Quinoa contains all nine essential amino acids and is therefore an excellent protein source for vegetarians.

(5) Sunflower seeds

Great for healthy snacking, sunflower seeds are often credited with appetite suppressing abilities. They provide a number of important vitamins and minerals, including vitamin E, which is particularly good for neutralizing health-damaging free radicals. Vitamin E is known to help protect against heart disease as well.

(6) Lentils

Lentils are super high in protein and fiber and can reduce cholesterol. Although they are crammed full of nutrients lentils are practically fat-free and quite low in calories. They are also a particularly filling food that can act as a bulking agent and reduce the desire to snack between meals.

(7) Yams

They have kind of a silly-sounding name, but yams are so nutritious they deserve to be taken seriously. Each 100g of yam typically provides 118 calories; so they are a good energy provider and can be particularly useful as a pre-workout food. Yams are high in fiber and excellent source of B vitamins, vitamin C, Iron and red blood cell-boosting copper and iron.

(8) Broad Beans

Broad beans are a highly nutritious and somewhat underrated food. Tossing just a handful into a salad or stew can boost the protein and dietary fiber quotient. Broad beans are known to be a very good provider of B vitamins, potassium, zinc, and iron. They are also a source of folate which can help produce the healthy red blood cells that can benefit the body in so many ways, including assisting in muscle growth and repair.

(9) Almonds

Like olive oil, almonds are high in monounsaturated fats and appear to lower the likelihood of heart disease and help reduce cholesterol levels. High in fiber, they are also packed with vitamins and minerals including biotin, magnesium, copper, and vitamin E.

(10) Rhubarb

Rhubarb is high in fiber and low in calories. Typically, 100g of rhubarb provides just 21 calories, but it is a rich source of antioxidants, vitamins and minerals, and is high in B-complex vitamins which can help ensure a healthy metabolism and may contribute to weight loss.

Rhubarb is also a good vitamin K provider. Vitamin K helps strengthen the bones, can limit neuronal damage in the brain, and is often used in the treatment of Alzheimer’s disease.

Which Supplement Do We Recommend

PhenQA supplement that we highly recommend is PhenQ.

A capsule based weight loss product that can offer you multiple benefits; a fat burner, a fat blocker and appetite suppressant.

To give yourself the ultimate chance of success we suggest you limit your carbohydrate intake. Be more mobile and introduce a natural supplement such as PhenQ.

You can read more of the benefits provided by PhenQ here

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