Four sources of starch rich in fiber, low in calories, ideal for middle-aged women who need to lose weight

Bốn nguồn tinh bột giàu chất xơ, ít calo, lý tưởng cho phụ nữ trung niên cần giảm cân

Original popcorn, with few additives, can support weight loss for middle-aged women. (Source: Pixabay)

Many people who aim to lose weight tend to cut down on carbohydrates to create a calorie deficit and force the body to burn fat for energy. However, extreme reduction of any group of nutrients is not recommended.

Carbohydrates not only help fill the stomach but are also a macronutrient that provides energy for the brain and body to work and function all day.

Instead of strict abstinence, prioritize consuming good starches, rich in fiber, low in calories will help you achieve your calorie deficit goal without feeling hungry or craving, while ensuring you stay alert, avoiding lethargy and fatigue due to lack of carbs.

1. Popcorn

Movie theater staples are an ideal source of carbs for women who are losing weight, as long as you prioritize consuming them in their original form, with as few additives as possible, says nutritionist Avery Zenker of MyHealthTeam.

Analyst: "Popcorn is a low-calorie, high-fiber whole grain that can aid weight loss for middle-aged women. The large volume but low calorie nature of popcorn means people can eat larger portions without excess calories.

The actual volume of popcorn creates a greater visual and abdominal feeling of fullness, which has been shown to increase satiety, even independent of calorie content.

The fiber in popcorn helps slow the absorption of carbohydrates into the bloodstream. This is especially important for women over 40, as insulin sensitivity tends to decline during peri- and post-menopause."

2. Sweet potatoes

Sweet potatoes are an ideal source of starch when it comes to weight loss thanks to their high fiber content and rich beta-carotene, which "helps regulate blood pressure and provides steady energy without the crash of refined carbohydrates," says Schultz.

In addition, experts highly appreciate this starch source because of its easy processing and rich recipes, it can be used as an ingredient for both savory and sweet dishes. For those who do not have time, sweet potatoes can be enjoyed simply by boiling or baking in an air fryer.

3. Chickpeas

This bean is highly appreciated by nutritionist Lisa Schultz not only because it contains starch that helps fill the stomach but also includes protein and many other nutritional values.

"With their high fiber and plant-based protein content, beans help stabilize blood sugar and keep you fuller longer, making you less likely to overeat later."

Experts recommend steaming chickpeas to add to salads or pureeing them into healthy baked goods.