Staples Every Dieter Needs :- If you’re on a diet, rice and pasta might not seem like necessary staples – but that doesn’t have to be the case! Starchy carbs play an integral part in any nutritious diet plan.
Carbs provide energy, suppress hunger and aid your body in digesting protein and fat from food sources. Dieters might think limiting starchy carbs is key to weight loss; but doing so would actually only further complicate matters.
However, even when watching your carb intake there are other considerations when selecting which varieties to consume more regularly.
Focus on selecting whole grain over refined grains to gain more fiber and vitamins. Brown or red hued varieties contain more antioxidants.
Always opt for whole grain pastas over regular pastas so as to benefit from all the goodness inherent in the grain itself.
Staples Every Dieter Needs
1) Brown Rice
Brown rice offers more vitamins, minerals, and fibre than white rice while its lower glycemic index (GI) rating helps you feel satisfied for longer – meaning less frequent snacking!
GI (glycemic index) measures how quickly food converts into sugar in your body. A slower GI means less insulin is released, leading to reduced symptoms.
Brown rice contains selenium and magnesium which help prevent sudden glucose spikes or drops that leave you hungry and exhausted.
Both of these foods help regulate your metabolism. Your metabolism determines how quickly your body burns calories and breaks down food, so anything that helps control this is an ideal way to lose weight.
2) Whole-Wheat Pasta
Whole-wheat pasta is another reliable food choice while dieting, made of durum wheat which is rich with Vitamin B, iron and zinc.
One cup of whole-wheat pasta provides nearly half the daily recommended fiber intake, helping reduce cholesterol. But whole-wheat pasta differs significantly from its traditional counterpart.
Whole-wheat pasta offers all of the nutritional benefits found in whole grain foods and is produced using 100% whole-wheat flour, while regular pasta is made using refined white flour which has had bran and germ removed, thereby producing refined grains.
Whole-wheat pasta may boast higher fiber levels than its conventional counterpart, yet still provides nearly the same number of carbohydrates.
Whole-wheat pasta may not fit into a low-carb diet, but for most people trying to lose weight it’s an ideal food choice.
Whole-wheat pasta contains more protein, B vitamins, and minerals than regular pasta varieties, helping you feel satisfied longer while preventing overeating.
3) Oats
Oats are an excellent source of fibre, protein, vitamins and minerals; making them a nutritious alternative to starchy carbs like rice and pasta. In addition, their beta-glucan antioxidant content fights free radicals which could otherwise harm us over time.
Free radicals can contribute to inflammation in the body and contribute to chronic illnesses like heart disease and type 2 diabetes. Oats provide low calories and fat content while being rich in carbohydrates for added energy and healing properties.
Oatmeal is an excellent food choice when trying to shed excess weight, as its slow digestion keeps you fuller for a longer period of time and reduces snacking frequency.
Oats deliver energy slowly into your bloodstream, so they won’t cause sudden drops in energy like other starchy carbs might do.
4) Quinoa
Although not technically rice, quinoa makes for a versatile starchy carb that can be added into various recipes for an abundance of nutritional value. As it’s considered a whole grain product it provides many health benefits that rival that of oatmeal.
Quinoa is packed with fibre, protein and manganese which all aid digestive health. Just one cup contains 9 grams of dietary fibre which is nearly half of your recommended daily amount!
Quinoa boasts a low glycemic index (GI), meaning its energy release into your bloodstream occurs more slowly.
Carbs that digest slowly are excellent choices when trying to lose weight as they provide steady energy releases throughout the day and make you feel full for longer.
5) Whole Grain Rotini or Fusilli Pasta
Regular pasta is typically composed of refined wheat flour while whole wheat pasta contains all of its nutritional components. Regular pasta contains around three grams of fibre per serving while whole grain pasta has roughly four.
Whole wheat pasta contains 8 grams per serving while regular pasta only provides 2. Regular pasta lacks fibre but whole wheat pasta provides 4 grams.
Whole wheat pasta’s benefits go beyond fiber; it also provides essential vitamins, minerals and proteins that will keep you feeling full longer while helping with weight loss.
6) White Rice
White rice is a refined grain that lacks many of the essential vitamins found in brown rice, such as 2 grams of fibre per serving versus 5 in its more nutritious cousin.
White rice provides manganese, B vitamins, and iron to combat anemia; while brown rice offers nearly double this amount of iron and vitamins. Plus it provides more fibre!
White rice is a refined grain that lacks in dietary fibre, offering some starch and energy, but lacking any health benefits associated with whole grains like brown rice.
Also Refer:- Staples Every Dieter Needs
Conclusion
Rice and pasta are notoriously unhealthy starchy foods associated with obesity and diabetes. At the same time, however, these starches and carbohydrates provide essential nutrition for our bodies.
Dietary fiber provides us with energy, keeps hunger at bay and assists our bodies in digesting protein and fat consumed as part of a nutritious diet.
Starchy foods contain fibre, vitamins, minerals and protein; therefore they should be included back into every dieter’s diet as staple foods.
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