The article discusses the importance of consuming "smart carbs" for overall health and weight loss. Smart carbs are nutrient-dense, high in fiber, and low in calories. The author lists 11 smart carb foods that can be added to a diet for improved digestion, energy, and weight loss. These foods include:
1. Sweet potatoes: rich in vitamin A and fiber
2. Bananas: high in potassium and glucose
3. Squash: rich in vitamins A and C, and calcium
4. Oats: low in GI and high in fiber
5. Beetroot: high in fiber and antioxidants
6. Quinoa: complete source of protein and fiber
7. Buckwheat: gluten-free and high in protein and fiber
8. Barley: high in fiber and antioxidants
9. Black beans: high in protein and fiber
10. Amaranth: high in fiber and protein
11. Popcorn: whole grain and low in calories
The author emphasizes that not all carbs are created equal and that consuming smart carbs in moderation can lead to improved physical appearance, energy, and weight loss.
Here are the key facts extracted from the text:
1. The residents of Okinawa, Japan have a high lifespan, with men living up to 85 years and women living up to 87.3 years.
2. Sweet potatoes are less starchy and contain fewer calories than regular potatoes.
3. A cup of cooked sweet potato contains 3,000 times the amount of vitamin A as a potato.
4. Bananas are rich in potassium, a natural diuretic that can reduce water retention and bloating.
5. Consuming two bananas before a workout can sustain up to 90 minutes of steady-paced cardio.
6. Squash is low in calories and rich in vitamins A, C, and calcium.
7. Oats are low in GI and high in fiber, making them a good choice for breakfast.
8. Eating low GI foods causes a steady rise in blood sugar, which is used for immediate energy rather than being stored as body fat.
9. Quinoa contains all 9 essential amino acids that the body needs to build and maintain lean muscles.
10. Buckwheat is gluten-free and a complete source of protein.
11. Soba noodles have fewer calories and more fiber and protein than traditional pasta.
12. Barley is a killer appetite suppressant that can help reduce cravings and is also an anti-inflammatory.
13. Half a cup of cooked barley contains 97 calories, 22 grams of carbs, and 3 grams of fiber.
14. Black beans are a great source of protein and fiber, with half a cup of boiled black beans containing 120 calories, 20.2 grams of carbs, 7.5 grams of protein, and 8 grams of fiber.
15. Eating black beans can reduce the risk of expanding waistlines and obesity.
16. Amaranth is high in fiber, protein, and is gluten-free, making it a better option than white rice.
17. One cup of cooked amaranth has 252 calories, 46 grams of carbs, 5 grams of dietary fiber, and 9 grams of protein.
18. Air-popped popcorn is a whole grain that is gluten-free, sugar-free, and fat-free, with one cup containing only 31 calories.
19. Popcorn has a lower calorie per unit volume compared to other snacks, making it an ideal choice for weight loss.