January 26, 2023

Desperately want to lose weight but can’t resist carbs? Well, this dietary habit can hinder your efforts to lose weight. However, before you judge all carbs for weight management, you should be aware that there are several types of carbohydrates, some of which are healthy and others of which are not. Basically, there are three types of carbs; sugar, fibre, and starch. Let’s talk about starchy foods and whether or not they’re effective for losing weight.
Talking about starchy foods, they are actually important for a nutritious meal. They provide glucose to your body and are high in vitamins, minerals, and fibers, which are important sources of energy for many people.
Well, apart from being a good source of energy, starchy foods are also high in calcium, iron, fibre, and vitamins. In fact, starchy foods are also known to improve satiety, which can reduce the likelihood of overeating and keep you satisfied for a longer period of time. As a result, they provide some health advantages such as improved insulin sensitivity and decreased fat storage, which also means they can help in weight loss.
Legumes, grains and root vegetables are some good sources of healthy starchy food and have high nutritious value. In fact, apart from starch, legumes provide 2-3 times more protein than rice and wheat, root vegetables on the other hand are low calorie and grains are actually high in fiber. But wait, not all starchy food is actually good for your body.
Love sandwiches loaded with cheese? But did you know that white bread actually doesn’t have any nutrition value, and is high in starch? When digested, it actually increases your glucose levels and you might feel hungry soon. Yes, this can lead to overeating and is the reason for your weight gain.
White bread alternative
If you still can’t resist that loaded sandwich, why not try wheat bread or multigrain bread instead of white? They are high in minerals, vitamins, and fibers and barely contain any sugar compared to white bread.
Also, read: How to eat rice without gaining weight?
We Asians just can’t do without rice! But you should know that white rice is just an empty carbohydrate as it lacks protein and fibers. And this can make your blood sugar level rise faster which is quite problematic.
White rice alternative
Why not try replacing your go-to white rice with brown rice or something like quinoa, which is a whole grain and can provide all the nutrition value that your body needs. With them, you won’t feel hungry soon and that will lead to less overeating and you can lose weight easily.
Vidhi Chawla is a dietitian and the owner of Fisico Diet Clinic.
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