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Loose wieght by eating Carbohydrates
from: RakshaCarbohydrates have always been described as a bane, causing weight gain and a host of maladies. Emerging new studies indicate they reduce the pounds instead Carbohydrates, it is believed, are bad for health. It has been said excessive intake of carbohydrates lead to weight gain and even diabetes, besides other ailments.
Though there have always been questions over the authenticity of such reports, a new research now reveals that consuming carb-rich foods can actually increase your metabolism, steady your blood sugar and help you shed kilos. We explain you how.
HOW IS IT CLASSIFIED?
Foods that provide more than 50g carbohydrate/100g are considered high carbohydrate foods. (Example: Brown bread 49g, white bread 52g, white rice 78g, honey 80g, sugar 99g. So, the question is how do carb-rich foods help lose weight?
“Our body needs 40-60 per cent of our daily calorie intake from carbohydrates." Our body opts for carbohydrates first when it comes to deriving glucose, its main fuel.
High quality fuel: The energy spent to breakdown carbohydrates for fuel is lesser compared to that spent on protein or fat.
They are the main material for liver glycogen synthesis, which further, is the first source for blood glucose in between meals or while fasting.
Protein-sparing effect: Consuming enough dietary carbohydrates lets your body use dietary protein for its original role. Example, repair/rebuilding (of cells, muscle), regulatory function (as hormones, enzymes). Carbohydrate deprivation forces the body to divert protein for supplying energy.
It's the only source of total dietary fibre (TDF), which is extremely beneficial in both its insoluble forms (eg cellulose found in most vegetables aids bowel movement) and soluble forms (eg beta glucan, a soluble fiber in oats helps reduce cholesterol).
PLUSES OF RESISTANT STARCH
Many complex carbohydrates contain an ingredient called Resistant Starch (RS). Unlike other carbs, foods with resistant starch do not get absorbed into the bloodstream or break down into glucose. Instead, they reach the digestive system thus keeping one feeling fuller longer.
“RS is said to offer many health benefits (further studies are needed). One of the byproducts of RS fermentation –a short chain fatty acid (SCFA) called Butyrate, protects against colon cancer and also helps in treating conditions like Irritable Bowel Disorder, maintaining blood glucose levels in diabetics by improving insulin sensitivity and helping in weight loss diet plans by increasing satiety,"
Bananas
Banana contains a good amount of resistant starch. If you select the slightly green kind, you’ll get a whopping 12 g of resistant starch. Bananas are also a good source of fibre, which suppresses your appetite.
Banana Salad
Chill 2- 3 riped bananas before chopping them into slices. Sprinkle some lemon over the bananas and toss to coat them evenly. Beat 1½ cup cream till the foam forms. Now add the tossed bananas, 1 cup seedless grapes, ½ tsp cardamom powder and 1 cup halved roasted peanuts into it. Gently toss them and serve them chill.
Oatmeal
Oatmeal can be considered as the ultimate breakfast. Oatmeal can lower levels of LDL (or bad) cholesterol and keep your arteries clear.
Oatmeal pancakes
Grind 2 cups oats in a blender. To this, add 1 whole egg, ¼ cup yogurt, ½ tbsp baking powder, 1 tsp sugar, ½ tbsp salt and water. Mix them well in a blender to get a smooth batter. Pour the batter on a hot thava and cook on both the sides using some oil. Serve them hot topped with butter and honey.
Whole Wheat Pasta
Use the whole-wheat kind in any pasta dish to increase the resistant starch and fibre content.
Citrus salad
Make a mint dressing of ¾ cup thick-low fat curd, few chopped mint leaves, ½ tsp mustard powder, sugar and salt. In a big bowl, mix ½ cup cooked whole wheat pasta, 1 cup colored capsicum, 1 cup chopped carrot and spring onion, few orange and sweetlime (mosambi) segments. Refrigerate them. Before serving, toss them well with some mint dressing.
White Pasta
It doesn’t have to be whole-wheat. 100 g white pasta has 0.5 grams of resistant starch, but if you cool it down to room temperature, you can increase the amount of resistant starch.
Pasta vinaigrette
Boil the pasta in salted water till it is done and drain. Mix together the oil, vinegar, tulsi, oregano, salt and pepper and keep aside. Take another pan and saute capsicum, garlic, broccoli and carrots till it softens. Pour the cooked vegetables into the pot with the pasta. Pour the vinaigrette (mixture of vinegar, oil and other herbs) over the pasta and vegetables. Toss to distribute vegetables and vinaigrette evenly.
Lentils
Lentils are a powerhouse source of resistant starch and fiber.
Red Lentil soup
In a large pot, cook onion and garlic and sauté until golden. Add in tomato puree, cumin, salt, black pepper and chili powder and cook for some time. Add veg broth, 1 cup water, 1 cup cooked lentils and carrot. Bring to a simmer, then partially cover pot and cook for 10-15 mins. Add salt according to your taste. You can keep the chunky or blend it completely. Reheat soup if necessary, then stir in lemon juice and coriander before serving.
Potatoes
100 g potato will give you 0.7 grams of resistant starch.
Potato chaat
Add half tsp lemon juice and a pinch of salt to the ginger strips, refrigerate it for 15 minutes. Heat oil and fry the potato cubes till golden. Remove the excess oil and put the crispy potatoes in a bowl. Now, toss them well with finely chopped onions, greens chillies, and coriander. Also add chaat masala, red chilli powder, salt and lemon juice. Mix well and garnish with the ginger strips.
Kidney Beans
Nearly half the starch in beans comes from resistant starch thus making them a powerful weight-loss element.
Rajma Masala
Soak the kidney beans overnight and boil them in a pressure cooker with turmeric powder and salt. In oil, sauté cumin seeds, minced ginger and garlic, chopped onions and tomato. Add hing, red chilli powder, garam masala and coriander; let it cook for 2 mins. Add the cooked rajma, 2 tbsps thick curd, salt (for taste) and let it boil for 5 mins. Add fresh coriander leaves and serve.
Brown Rice
According to a study, it was found that the blood sugar levels were 24 per cent lower in people who consumed brown rice compared with its counterparts.
Mushroom rice
In a pan, sauté sliced mushroom and almonds in butter till they are golden. Add 1 cup brown rice, 1 cup chopped colored capsicum, 3 cups water; cover and bring it to boil. Reduce the flame and add salt and pepper for taste and cook until the rice is tender. Serve hot.
Peas
Keep a bag of frozen peas on hand at home to boost the resistant starch in any dish. One half cup of peas contains 1.6 grams of resistant starch.
Peas Paratha
Grind the boiled green peas. In a pan, heat a little ghee and fry cumin seeds, green chillies. Now add the crushed peas, red chilli powder, garam masala and salt; mix well and keep aside. Now make dough same as for chapathi/ roti and knead them well. Take one portion of the dough and fill them with the peas stuffing and cover it. Again flatten it on a floured board to give the shape of a roti. Put the paratha on the hot thava and cook on both the sides till the brownish colour appears. Serve them hot with curd and pickle.a
Cornflakes
This easy-to-make breakfast has almost a gram of resistant starch.
Cornflakes chivda
Heat the oil in a pan, to this add peanuts and sauté till light brown in color. Simmer the flame and add cornflakes and stir for a minute. Add salt, chili powder and sugar. Mix well and remove from flame. Cool completely and store in an airtight container.
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All consumer health tips on this page are provided by Saint Thomas Health in Nashville.
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