German experts differentiate between two types of carbohydrates: Simple and complex, complex carbohydrates are multiple sugars that only dissolve in the small intestine due to their complex molecular structure, and the blood sugar level rises more slowly and remains stable over a longer period of time, which in turn means that complex carbohydrates guarantee a longer feeling of satiety.
On the other hand, simple carbohydrates move into the blood quickly, and insulin spikes in the blood ensue, and this insulin quickly lowers blood sugar again and food cravings occur.
It is among the foods that contain complex carbohydrates
Half a cup of green peas provides 2% of the recommended daily amount of zinc, in addition to the protective effect against colds, while feeling full for a great time, which helps to lose weight significantly.
Whole grain products
A British study showed that the higher the whole grain content of the three daily meals, the lower the body mass index and the percentage of abdominal fat.
A recent study proved that popcorn makes you feel full faster and is low in calories.
Quinoa is not only rich in protein, but also contains all the essential amino acids that the human body cannot produce on its own. These acids support muscle building and thus fat burning, so it must be included in the diet.
Half of the fiber in oatmeal is soluble fiber that ensures longer stomach fullness and delays the feeling of hunger, in addition to this, a study showed that soluble fiber helps get rid of annoying belly fat.
People who eat legumes regularly are less likely to become obese, and the fiber content varies according to type, so varieties that also contain an adequate amount of protein and iron are recommended, such as soybeans that contain up to 34% of protein.
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