Starchy foods to lose weight, is it yes or is it no? By choosing the lower calorie ones, you can absolutely include them in slimming meals…provided you select the right ones!
To avoid gaining weight, specialists have long advocated the removal of starches. However, this instruction is proving to be less and less valid.
The National Health Nutrition Program does not exclude them, quite the contrary. Whether for health or as part of weight loss, they are essential to our balanced dietand offer many significant advantages.
Their content of fibers for example, which guarantees a good transit intestinal. Rich in vitamins, minerals and complex carbohydrates (or slow sugars), they give us energy, a bit like fuel for a car. And above all, they make it possible to achieve the satiety. In other words, starches cut hunger and avoid snacking between meals.
Starches often have a low glycemic index
” If we cook them without too much fat, and we stay in reasonable quantities, no need to worry about it or demonize them” tells us Corinne Fernandez, dietitian nutritionist in Paris.
Another advantage of starchy foods is their glycemic index often low for some. ” The glycemic index is the ability of a food to raise blood sugar, and therefore the level of sugar in the blood. The food with the highest index is white sugar. If the glycemic index is low, the food will not cause the blood sugar level to rise sharply but rather gradually and regularly…which has the advantage of continuously diffusing energy into the body. continues the expert.
What are the starches to be preferred? Answers in pictures.
Thanks to Corinne Fernandez Dietitian Nutritionist in Paris
© Shutterstock / Veliavik
2/7 –
dried beans
Whether red or white, they do not exceed 116 calories per 100g cooked.
© Shutterstock / Ale02
3/7 –
lentils
Cooked in water, they have only 127 calories per 100g. Nothing to fear for his line. Hot or cold in salads, they are rich in fiber, iron, magnesium or potassium.
© Shutterstock / Alp Aksoy
4/7 –
wheat bulgur
100 g provide about 110 calories which is still quite reasonable. In addition, it regulates blood sugar and cholesterol levels.
© Shutterstock / Svetlana Monyakova
5/7 –
Chickpeas
With 147 calories per 100g, you can enjoy it regularly, especially since it is rich in protein, so can occasionally replace meat or fish.
© Shutterstock / Elena Shashkina
6/7 –
Quinoa
100 g of quinoa provide only 149 calories. Not to mention an interesting fiber content, to avoid intestinal transit problems.
© Shutterstock / from my point of view
7/7 –
brown rice
100g of brown rice provides 158 calories. In addition to its starchy energy-providing benefits, it is also full of fiber.