Containing list of complex carbohydrates foods

Complex carbohydrates are the ones we usually find in the pasta, rice and other whole grains . Refined
products such as white flour, white sugar, white rice and pasta are the family of simple carbohydrates as quickly assimilated by the body and thus transformed into sugars , which will trigger an insulin spike in the blood and promote fat storage .

When entering a diet low in carbohydrates, it is essential to compensate for this by providing complex carbohydrates other than those found in cereals.

Here is the list of foods that contain the most :

legumes 

The so-called pods vegetables contain more protein than normal complex carbohydrates that come from starchy grains and complete . It will also provide more fiber and minerals such as calcium, phosphorus, iron and potassium. However, each legume brings his unique blend of vitamins. That is why it is important to vary its contributions .

Red and green lentils
peas
Black beans, white, red
chickpeas
Petis peas
green Beans

starchy vegetables 

Although carbohydrates are banned from most low-carb diets , they regulate appetite and help to maintain the weight of the general welfare . Replace french fries or chips with potatoes baked or grilled are a much better option to reduce the intake of saturated and trans fats and increase the intake of fiber and nutrients. The skin of the potato is particularly rich in fiber and micronutrients. It is better to leave the potatoes in the preparation of dishes. Starchy vegetables also lead to vitamin C , antioxidants and carotene , which is good for boosting the immune system and protects you from infections and diseases.

Potatoes
sweet potato
Squash (and family)
pumpkin
plantain
yam

Green vegetables

Vegetables contain lots of water , vitamins and minerals. Cruciferous vegetables such as cauliflower, broccoli, brussels sprouts and cabbage are rich in complex carbohydrates . Courgettes , aubergines , avocados, mushrooms, radishes, spinach and all forms of lettuce , yams, carrots, tomatoes, onions, asparagus and artichokes are other examples of vegetables that are rich in complex carbohydrates also .

fruits

The fruits are rich in water , vitamin , fiber and natural sugar : fructose. One of the elements that make them rich in complex carbohydrates are the skin and the seeds they contain. They have an effect of slowing digestion.

All berries
apples
pears
plums
dried apricots
strawberries
grapefruit

Nuts and seeds

All nuts and seeds can be eaten but in moderation if you want to lose weight. Although their fats are mainly composed of monounsaturated and polyunsaturated fats, they are calories, so check your daily servings (usually only one handle ) .

Benefit of Complex Carbohydrate

Complex carbs reduce the risk of coronary heart disease , regulate and contribute to weight maintenance. It can also help to lower cholesterol levels in the blood , maintain the immune system and provide vitamins and minerals that contribute to healthy bones and nervous system . Complex carbohydrates contain thiamine , riboflavin , niacin , folate , vitamin C , magnesium and selenium.

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The low carb diet is fashionable, but is it the right diet for you?

The low carb diet is fashionable, but is it the right diet for you?

One thing for sure is that you will have enough to eat, you can eat all you want and you will not be hungry, but can make a low-carb diet high in protein for your body and your organs?

Yes, you will lose weight quickly, but is it the best thing for you? Let's take a look at how this system works.

First, I'll start with the basics of operation. Any food substance that enters your body is used as fuel. Let your body immediately used as fuel or as a fuel for the stock later. The "fuel" is stored as fat.

Your body will use primarily fuel. If you follow a diet rich in carbohydrates, your body will choose to burn carbohydrates first. By adopting a diet low in carbohydrates, the body will have no choice but to use what remains.

Ask yourself: how can I prepare a menu low in carbs?

A low carbs! 

A little tip before you go do your shopping, get rid of these high carb chocolate bars! They are nothing but the temptation once you have started a diet low in carbohydrates.

Your shopping list may include:

fish
crustaceans,
poultry, pork, red meat, etc..
Stay away from anything that is breaded (chicken, fish fillet).

You can eat 80 to 100 grams of cheese per day. Such as goat cheese, cheddar, mozzarella. Make sure you buy a salad. Most green vegetables are low in carbohydrates.

Do not forget the eggs. There are many dishes of eggs, which vary infinitely meals.

Most herbs and spices are low in carbohydrates. Stay away from sugar, replace it with artificial sweeteners that are available in stores.

Here are some easy and low-carb menu, made ​​from the above list:

Breakfast:

sausage and egg omelet with cheddar.
Coffee with a teaspoon of cream.

 Lunch: 

tuna salad with mayonnaise made ​​by you, a teaspoon of diced pickles, placed on top of a fresh green salad.

Dinner:

grilled pork chops,
seasoned with a teaspoon of parsley greens.

Anyone can make meals that are low in carbohydrates. You just take the time to watch the nutrition labels.

All it takes is a little determination and a little research.

To avoid turning sugar into fat, lose weight faster, choose the low-carb diet.

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