6 starchy carbs you can eat – and how much you should eat

Carbohydrates are often touted as a dieter’s worst enemy, but carbohydrates are an essential part of any meal.

In fact, carbohydrates are the body’s best source of energy, glucose helps balance our sugar levels and fiber is great for our digestive system.

One of the biggest problems people have with carbs is eating the wrong kind – also known as refined white carbs instead of healthy whole-grain carbs.

Plus, we often tend to fill up on too many carbs and misunderstand our portion sizes. Here are 6 starchy carbs, plus how much you can and still eat Weight loss.

How many carbohydrates should you have at any meal?

macaroni: two dried handfuls

rice: two dried handfuls

Potato: single fist

an Apple: One

bread: two slices

Oats: Half cup size

Other tips on how to eat carbohydrates

• Chilled or cold cooked pasta is very similar to healthy fiberWhich leads to a safer and gradual rise in blood sugar compared to hot pasta.
• Not eating enough carbohydrates can lead to a low moodWhich in turn can lead to overeating.
• Drinking green tea while eating carbohydrates may be a good nutritional strategy It helps boost metabolism and lower glucose levels in the body.
• Some studies show that eating a protein-rich breakfast Carbohydrates at night can help you lose weight.
• Natural resistant starches such as lentils, peas, beans and oatmeal Helps keep you full for longer.
• Carp X Amazing healthy mummy A product that can be used as part of a weight loss and health plan if you are a carb lover.

10 carbs to eat and still lose weight!

1. Quinoa

This seed is a complete protein! Quinoa has fewer calories than most other grains and rice, is high in fiber and contains good levels of vitamins and minerals. Quinoa can be mixed with vegetables and served as a side dish, or used as a substitute for flour in certain types of cooked dishes.

Take a look at this Thermomix Mexican Quinoa Salad.

2. brown rice

Brown rice is a very nutritious whole grain, containing high amounts of fiber, B vitamins, and minerals such as iron, selenium and magnesium. The fiber in brown rice helps keep your digestive system healthy and makes you feel fuller for longer (which is always a good thing when it comes to losing weight!).

Check out this brown rice recipe from Mexican stuffed chicken.

3. Oats

Rolled oats digest slowly, are full of fiber and have little effect on your blood sugar. Oats are also a great source of manganese, selenium, vitamin B1, dietary fiber, magnesium, protein, and phosphorous.

Thanks to its high fiber properties, oats are also great for removing trash from the digestive system. That seems reason enough for them to be our new favorite carb! Take a look at this Overnight oatmeal recipe for your next breakfast.

4. macaroni

When consumed on a low glycemic index dietIt can actually help you lose weight! If you don’t feel like eating pasta, try whole-grain pasta or brown rice pasta and see if that works best for you.

In the mood for pasta? try this Pasta with slow cooked ragu sauce.

5. Couscous

Couscous is low in calories and very little fat. It is low in dietary fiber but rich in vitamins and minerals such as calcium and potassium.

There are many couscous recipes in this 28 day weight loss challenge like Chicken dukkah couscous.

6. Whole wheat bread

Yes you Can you eat bread while trying to lose weight? Unlike white bread, it is made from unrefined flour, is high in fiber and contains more vitamins and minerals.

It’s also much lower on the GI than white bread, which means eating whole wheat flour will keep you feeling fuller for longer and less likely to raid a muffin tin halfway through the morning. See our picks here for the best whole wheat bread in the supermarket.

7. Buckwheat

Buckwheat is rich in omega-3 fatty acids and full of vitamins and minerals. How do you eat it?

You can use buckwheat as flour in bread, pancakes, or porridge for breakfast, or as a delicious lunch or dinner in the form of buckwheat noodles (soba is the Japanese name for buckwheat). try this Soba noodles with salmon For your shredding journey.

8. Broccoli

Not what you thought it would be on this list, right? Broccoli is a carb (low on that) and we eat this without thinking that we’re going to gain weight because it’s green and a vegetable? shout out. Carbs aren’t just white bread and white pasta. They come in a variety of shapes and health!

Broccoli is a large type of non-starchy carbohydrate and contains many nutrients such as folate, soluble and insoluble fiber, vitamins C and A, and calcium, which are essential for many functions in the body. Chicken, cashew and broccoli quick stir fry anyone!?

9. Barley

Eating barley helps you feel fuller than eating other types of grains. Barley can’t be eaten raw, but it can be added to soups for extra punch and is especially good when substituted for rice in a risotto.

You can incorporate barley into your breakfast, lunch or dinner as a substitute for oats or as a substitute for rice. Check out our barley breakfast with bananas and seeds 28 day weight loss challenge.

10. Sweet Potatoes

Another fibrous carbohydrate, sweet potatoes are packed with vitamins and minerals, especially beta-carotene, which converts to vitamin A once you eat it. Not to be confused with white potatoes, 80 grams of sweet potatoes count toward 1 in 5 servings per day, unlike white potatoes, which don’t.

here 7 recipes for sweet potatoes to dive in!

* Chromium, Zinc and Thiamine support carbohydrate metabolism.

Shredded in the 28 day weight loss challenge!

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