Eating sweets without gaining weight? This is possible through your carbohydrate management.

If you’re like most people, you probably think that if you want to avoid gaining pounds, you have to give up sugary foods altogether. But what if we told you that is not the case? By managing your daily portions, you can treat yourself without gaining weight. Give good carbohydrates the chance to prove to you that they are effective for weight loss by remembering these few facts.

7 foods high in complex sugars.


Peas, beans, lentils are legumes rich in carbohydrates. Did you know that 10 g of beans contains 60 g of carbohydrates? Lentils are also said to be made up of around 20% complex sugar. Particularly good for health, legumes have a high content of carbohydrates, vitamins, minerals and also antioxidants. They reduce the risk of obesity and cardiovascular disease. Thanks to their richness in soluble and insoluble fibres, these legumes further promote the feeling of satiety and intestinal transit.

Whole grains:

Opt for whole seeds which are important sources of slow sugar: brown rice, millet, oats, barley, whole wheat… 100 g of whole seeds contain on average 43 g of carbohydrates. They remain intact for a very long time, unlike the refined cereals that can be found in white flour. In addition to preserving essential nutrients in the body, they also maintain a good fiber content.

Potatoes :

This tuber is very nutritious thanks to the vitamins B and C and the other nutrients it contains. Such as: magnesium, potassium and phosphorus. Also, potatoes store energy in the form of complex sugars. Which provides a longer lasting feeling of satiety and an all-day boost of energy.


Quinoa is a seed very rich in nutrients. A true natural source of protein and over 9 essential amino acids for overall health. 70% of quinoa’s weight is made up of complex sugars. It is thus an energy concentrate for your physical activities or your long working days. Quinoa also contains iron and B vitamins, in addition to being naturally gluten-free.

Sweet potatoes:

Very well known for their richness in beta-carotene and vitamin A. As they are distinguished by their sweet taste, sweet potatoes are tubers to be consumed to preserve better eyesight, a youthful appearance and a healthy weight. Sweet potato is high in complex sugar, comprising 20% ​​of its weight, and helps regulate blood sugar.

Root vegetables:

Beets, carrots, radishes… Edible roots store minerals and vitamins in order to nourish their plant. They are also an excellent source of complex sugars, making about 11g of carbohydrates per 100g. Where does their pronounced sweet taste come from? They are also foods rich in fiber, polyphenols and especially antioxidants.

The corn :

Versatile and delicious, corn can be eaten directly or mixed with other ingredients to form a dish worthy of a starred chef. There are approximately 19 g of complex sugar in 100 g of corn. Corn contains vitamin C, which is where its antioxidant and protective properties come from. Without forgetting the B vitamins, potassium and magnesium, which contribute to the maintenance of good bone and oral health.

Slow Carbs Vs Fast Carbs: What’s the Difference?

Slow carbohydrates are complex carbohydrates that take longer to digest, such as brown rice, wholemeal bread, and beans. Fast carbohydrates are simple carbohydrates that are digested quickly, such as white bread, pastries and candies. The difference between these two types of carbohydrates lies in their glycemic index (GI). This is a rapid rate of blood sugar after ingestion. Slow carbs have a low GI, while fast carbs have a high GI. The body converts all carbohydrates into glucose, but slow carbohydrates are absorbed more slowly, causing blood sugar levels to rise gradually. Conversely, fast carbohydrates are absorbed quickly, causing a sharp spike in blood sugar. When it comes to losing weight or managing diabetes, slow carbs are usually the best choice because they help stabilize blood sugar. However, both slow and fast carbohydrates can be part of a healthy diet, provided they are eaten in moderation.

What would you need most after intense physical activity?

It’s a question that has long perplexed athletes and scientists: what kind of carbs should you eat after intense physical activity? The debate often pits slow-burning carbs against fast-acting carbs, with each side arguing that their preferred option is the best way to replenish energy stores and aid recovery. However, the truth is that both types of carbs can be useful in different ways. Slow carbohydrates provide a longer source of energy. Fast carbs, on the other hand, are absorbed faster, providing a quick energy boost. Ultimately, the best choice depends on individual needs and preferences. Some athletes prefer the sustained energy provided by slow carbs, while others prefer the immediate boost offered by fast carbs. There’s no one right answer, and both types of carbs can be beneficial after intense physical activity.

What about weight loss?

There is no shortage of diet plans promising quick and easy weight loss. But what type of carbs should you eat if you’re looking to lose weight? Slow carbs or fast carbs? Here is a review detailing the pros and cons of each.

The advantage of slow carbohydrates is that they are digested slowly and provide sustained energy throughout the day. They can also help regulate blood sugar, which is in favor of people with diabetes. However, slow carbs are also high in calories. If they are not well dosed, their consumption will cause weight gain.

Fast carbohydrates are absorbed quickly by the body and provide a quick energy boost. However, it should be noted that excessive consumption could cause blood sugar spikes and lead to weight gain.

So what type of carbs should you prioritize if you’re trying to lose weight? While there’s no definitive answer, most experts recommend sticking with slow carbs over fast carbs. Slow carbs are more filling and tend to be lower in calories than fast carbs. They can help prevent food cravings later on. Of course, portion size is still important for weight loss, no matter what type of carbs you eat!

* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.

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