Are you looking to increase your energy, mental clarity, training efficiency and weight control? Adding healthy carbohydrates to your diet could help you achieve those goals.
These carbohydrates contain fiber, which makes it harder for your body to process them because they make your system work to break them down before they can be absorbed. As a result, they help keep your energy, blood sugar, moods and appetite levels in check between meals.
About 50 to 60% of your total daily calories should consist of carbohydrates. While foods with refined carbohydrates are harmful to health, whole foods with natural carbohydrates are very healthy and have numerous benefits. We present a list of 10 of them that you might want to include in your diet.
1st healthy carbohydrates to include in your diet
What do you think if we tell you that lowering your risk for type 2 diabetes can be as simple as changing the white rice for the whole?
In one study, the researchers analyzed diet, lifestyle habits and the general health of nearly 200,000 adults. They found that participants who ate 2 or more servings of brown rice per week were less likely to have risk factors for diabetes compared to those who ate white rice.
Unlike white rice, which is stripped of the content of valuable nutrients during processing, brown rice is a whole grain. As a general rule, whole grain offers more nutrients, sates more and gives more welfare benefits than refined grains.
Therefore, when they give you a choice, choose brown, brown or brown rice instead of white rice or instant brown rice.
Eating healthy does not require you to always give up crispy snacks, particularly if you enjoy popcorn.
In a study published in the Federation of American Societies for Experimental Biology Journal in 2011, 111 adults ingested their typical diets for three months, with or without 100 calories of fat-free popcorn by 94%. At the end of the study, participants who ate popcorn showed significant reductions in overall fat and saturated fat intake and a marked increase in fiber intake.
The popcorn is an alternative to whole grains more nutritious than processed foods with few nutrients, such as potato chips and pretzels. So, the next time you’re looking for something crunchy, go ahead and grab some popcorn with a pinch of salt.
Zucchini is probably not the first food you can think of when you think about fiber, but eating more pumpkin provides a simple way to increase fiber intake throughout the year.
Fiber has a wide range of health benefits, from helping you maintain a healthy digestive system to helping prevent heart disease.
It is recommended to use zucchini in soups, stews and garnishes. One cup of cooked pumpkin provides 9 grams of fiber (the recommended daily intake is 25 grams for women and 38 grams for men).
Quinoa is a pseudo-grain, which means that, although it is consumed as grain, it is actually a seed with a unique nutritional profile.
Pseudo-grains such as quinoa are more protein-rich, offer higher concentrations of vitamins and minerals such as iron and B vitamins and are a naturally gluten-free grain alternative.
Gluten-free foods are important if you have celiac disease or gluten intolerance. A 2/3 serving of cooked quinoa provides approximately 5.5 grams of protein and 3.5 grams of fiber. In addition, quinoa only requires approximately 20 minutes of cooking time.
Berries not only offer the best carbohydrates in nature, with a good source of fiber, but also thousands of antioxidants and phytonutrients, powerful protectors for health. These fruits are particularly high in these nutrients and are considered foods for the brain.
Cranberries and strawberries help preserve brain function in women and delay the decline of memory in two and a half years.
Enjoy the berries as a healthy complement to your smoothies, whole-grain pancakes and even salads. When you buy them frozen, you select varieties without added sweetener: berries are sweet enough on their own, and excessive consumption of sugar can lead to undesirable weight gain and blood sugar imbalances.
Beans are really a magical legume, but not for the reasons you can imagine.
These tiny diamonds are good for your heart. The insoluble, slow-digesting fiber that abounds in beans can help lower cholesterol, keep blood sugar stable and help reduce the risk of heart disease and certain types of cancer.
One cup of cooked white, navy or adzuki beans provides 19 grams of fiber. The lima beans provide 16 grams of fiber per cooked cup, and are also high in protein and antioxidants and low in fat.
If you are worried about the swelling and gas, gradually incorporate the beans into a low-fiber diet. Immersing them in water during the night also helps.
The oats will always have a place in the Hall of Fame of healthy foods because they were the first to have a sample label food and health claim FDA.
In January 1997, the labels said that oats can reduce the risk of heart disease, when combined with a low-fat diet. This food has also been linked to improved levels of cholesterol, body weight and blood pressure.
As a fiber-rich food, oatmeal has the additional benefit of being quite satiating. A plate of oatmeal for breakfast will keep you full until lunch.
To make it even healthier, use milk or low-fat water instead of whole milk and top it with fresh fruit.
With approximately 135 calories per fruit, mangoes are rich in fiber; contain almost 4 grams of fiber per fruit piece of medium size, and antioxidants that include vitamin C and beta-carotene. And, if that is not enough, to convince you to add them to your diet, mangoes are a fruit that fights cancer.
In a 2010 study published in the Journal of Agriculture and Food Chemistry, the researchers looked at the effects of mango extracts on non-cancerous cells and cells associated with cancer of the colon, prostate and breast. They found that the extracts helped healthy cells not develop cancer and reduced the growth of cancer cells. The Haden and Ataulfo mango varieties showed particularly strong benefits in this regard.
9.Whole wheat pasta
Do you know that the average American consumes 9 kg of noodles per year? This is not a problem unless you choose “refined white flour”. The whole pasta contains all the nutritious parts of the original grain, which makes it a valuable source of vitamin B, iron, protein and fiber. These benefits make it a food that promotes long-lasting energy and appetite control between meals.
One cup of cooked pasta offers 6 g of fiber and 7 g of protein. To ensure that you consume whole-grain pasta, choose pasta labeled as 100 percent whole or choose those that list whole grains such as wheat, spelled or brown rice as the main ingredients.
Bananas are so nutritious that they are considered a superfood. They are naturally devoid of fat and cholesterol and are a valuable source of vitamins B6 and C, magnesium, potassium and fiber.
The electrolytes in bananas, including potassium, also protect against dehydration. The 3 grams of fiber contained per serving offer satiety, making it a useful food between meals.
Everyone should eat at least one banana a day, especially athletes or active people and anyone with high blood pressure.
The carbohydrates provide many health benefits, why are so necessary for the body to function properly. Carbohydrates are found in many foods and beverages, but the healthiest are those that are found naturally in fruits, vegetables, grains, seeds and legumes. In contrast, the most harmful are those found in processed foods in the form of starch or sugar.
Related Wiki Link: Top Healthy Carbohydrates Foods