Natural foods with carbohydrates

According DGE guidelines you should eat plenty daily: cereals, grain products (preferably from full grain), potatoes, vegetables, legumes and fruits, as a rule of thumb, each 200 grams per day.

Cereals
In whole grains are about 60% carbohydrates. Valuable cereals are oats, s pelt, wheat, rye, barley, brown rice, millet, buckwheat, Aquino, and amaranth. Pay attention to good quality bread as a high proportion of Velcro Ne alem, very quiet finely ground, but not “auger Mahler” should be possible with traditional pasta such as natural fermentation sourdough or yeast.

You can also easily freeze bread. For example, the same amount of valuable vitamins, minerals, trace elements, essential fatty acids and fiber from whole-grain bread to get the eight have quantity of white bread!

Cereals, it cannot only bread to eat, it is also a delicious accompaniment to vegetables. Use different relocates minced meat or gash rotate grain for fillings vegetables (eggplant, peppers, etc.), Alfalfa, B rattling. Good taste pizza, quiche, pasta, pancakes, cakes from finely ground Velcro melon.
Increase the proportion of whole grain products, and then you will also have some white flour products.

Vegetables (legumes)
Legumes are such as lentils, beans, and peas, particularly in combination with cereals an excellent source of protein (about 20% carbohydrates, almost without fat and with plenty of fiber).

Vegetables (with 5 to 10% carbohydrates) and potatoes (with 16% carbohydrates) have a very high nutrient density and contain only 1 to 2% fat. Therefore, they hearts and fresh salads (low fat, but imaginatively prepared) eat vegetables. For example, takes 500 grams per day.

On vegetables, you should never renounce possible and also in the restaurant or to order - but not in the form of chips or butter and cheese swimming. Highly recommended are subdued vegetables with light, spicy sauce or ark staff’s conned, delicious cooking in wok.

Fruit
Fruit is the healthy sweetness of nature (6 - 20% sugar), contains many vitamins, minerals and fiber, low in fat and is ideal for the small “fresh hunger.” Fresh, ripe and suasion erect is most valuable fruit, frozen fruit can easily be used.

Canned fruit should be because of the high sugar supplement be avoided. Also diluted fruit juices are better tolerated, they contain a lot of sugar and no fiber.

Too much fruit sugar at once cannot be fully absorbed and ends up undigested in the colon, where intestinal bacteria fermented raised him, and diarrhea and flatulence can lead to. Sensitive people should better fruit in small portions and eat gauntest.