Victims to bad PR, Carbohydrates are often frowned upon when it comes to weight loss. However, not all carbs are bad. Dietitians and doctors in fact, believe that eliminating any food group completely is not a healthy diet. Also, having too much of any food group- carbs, fats or proteins, is not healthy and will lead to weight gain.
There are some natural sources of carbs such as fruits, vegetables, grains, nuts, seeds, and legumes. Sugar, starch and fiber are some of the most common forms of carbs as well. Dietary guidelines for Americans recommend a carb make up of 45-64 per cent of total daily calories. However, there are no such guidelines specifically available for Indians. A person's ideal carbs intake can depend on your gender, age, fitness goals, diet preferences, and so on.
Ways to include healthy carbs in your diet:
Fiber-rich Fruits and Vegetables
Aim to consume at least 3-4 servings of fruits in your diet. You can also add nuts and dry fruits. Whole vegetables and fruits add fiber, water, and bulk, making you feel fuller on fewer calories.
Whole Grains
Substitute your refined grains for whole grains instead. They are rich in nutrients, and Vitamin B.
Low-fat dairy products
Milk, cheese, yoghurt provide calcium and protein. However, pick low-fat options as they help limit calories and fats. Avoid products that have added sugar.
Legumes
Legumes like beans, peas and lentils are nutritious foods to add to your diet. They are low in fat, high in folate, potassium, iron and magnesium. They are also a good source of protein and can be a healthy substitute to meat.
