And you don’t have to go on a diet!
Complex carbohydrates are called good for a reason. They provide us with energy for a long time, and do not turn into fat deposits, unlike their fast counterparts like sucrose or glucose. In addition, the feeling of satiety from them persists for a very long time.
Foods rich in complex (“slow”) carbohydrates are ideal for breakfast, but are also fine for lunch or dinner, especially when combined with proteins. They are found mainly in cereals, legumes, vegetables and fruits. But it is not at all necessary to choke on the oatmeal in the water. Wday.ru has selected the tastiest carbohydrates to help you lose weight by summer.
It’s not for nothing that models and actresses love this superfood so much. This cereal is one of the twenty most useful products in the world, it is not for nothing that it is also called the “golden grain”. It contains a lot of fiber, complex carbohydrates and folic acid, and it is absorbed by the body almost completely. And most importantly for us – quinoa has a delicate taste and aroma, and can be used to prepare many delicious dishes, from salad or side dish to soup.
Recipe. Apple, quinoa, raisin and pistachio salad.
Chickpeas, like other legumes, are a storehouse of complex carbohydrates. It differs from ordinary peas in that it also contains quite a lot of protein. In addition, it is an excellent source of manganese, which is indispensable in the fight against premature aging. And the taste of chickpea is more interesting, with nutty notes. The only drawback: chickpeas need to be soaked in water longer before cooking. However, for the sake of the result, you can put up with this.
Recipe. Moroccan soup with chickpeas.
Wild rice is hidden under this beautiful name. Which, strictly speaking, is not rice at all, but a North American aquatic cereal. Many people confuse it with brown long-grain rice, but these are completely different products. Aquatica is much richer in nutrients than ordinary rice. It can also be distinguished by its complex, slightly nutty flavor.
Recipe. Wild rice salad with cranberries and grapes.
Yes, mushrooms contain not only protein, as many are accustomed to think, but also a significant amount of complex carbohydrates. In general, mushrooms are a unique product in their composition. Here you have amino acids, antioxidants, and a variety of vitamins. At the same time, the calorie content of any mushrooms tends to zero, and a whole hundred of them can be prepared in combination with other vegetables, cereals or meat.
Recipe. Baked mushrooms with tomatoes.
How many people told us that they get fat from potatoes. It turns out that everything is not so simple. This vegetable, like many others, contains complex carbohydrates. The main thing is not to eat it in kilograms, because there is quite a lot of starch in it. And do not add too much to it. French fries or fried lard are unlikely to help you lose weight. But boiled or baked potatoes in moderation is a completely correct diet.
Well, its distant relative, sweet potato, is generally a godsend for adherents of a healthy lifestyle. Proteins and carbohydrates contained in it are absorbed better than “potato” ones, and there are much more minerals and vitamins. It’s a pity that you rarely find this vegetable in stores.
Recipe. Spicy potatoes in foil.
No wonder she was nicknamed “sweet gold”. A cob of corn contains a whole multivitamin complex: calcium, magnesium, phosphorus, potassium, sodium, iron, iodine … And most importantly, it perfectly preserves all this when boiling or roasting. And you definitely won’t get fat from her! Of course, we are talking primarily about fresh or at least frozen corn. Canned benefits are much less useful, but not very useful additives are present.
Recipe. Pepper stuffed with corn.
This is one of the vegetables that Hollywood stars like Eva Longoria and Cameron Diaz adore. It is not surprising, because in total, the researchers counted more than 80 nutrients in the composition of Brussels sprouts. And, of course, she also very much contributes to losing weight. Some are at first confused by its rather spicy and slightly bitter taste. But she does not need additional spices and other culinary tricks. Even simply baked heads of such cabbage with a drop of good olive oil are already a real delicacy.
Recipe. Brussels sprouts with persilad sauce.
French (or green) beans are rich not only in carbohydrates, but also in easily digestible proteins and such useful fiber. Moreover, it contains almost zero calories. And the main thing for the culinary specialist is that frozen green beans are not only as good as fresh in taste and health, but sometimes even surpass them. So you can cook dishes from it all year round.
Recipe. Green beans in Armenian.
Buckwheat porridge now seems to many to be such a primordially Russian product that few will remember: the Himalayas are considered the birthplace of buckwheat. And there it has been considered a medicine from time immemorial. And all because it contains a lot of vitamins: B1, B2, PP, and the most important microelements are about three times more than in other cereals. And, of course, buckwheat contains slow carbohydrates, so it will delight you with taste and saturate for the whole day.
Recipe. Buckwheat casserole.
Complex carbohydrates are durum wheat pasta, the secret to the slimness of Italians. And another culinary secret is not to digest pasta. It is not for nothing that in the same Italy they are prepared to the state of al dente. It is this method of cooking that allows all useful substances not to decompose into easily digestible monocarbohydrates.
Recipe. Pasta with seafood.