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13 healthy carbohydrates you should add to your diet

 

Because they contain fiber, healthy carbohydrates can help increase energy and control weight, which makes the body take longer to digest it. As a result, healthy carbohydrates help maintain energy and blood sugar levels, adjust mood and reduce appetite between meals.

 

 

Thus about 50 to 60% of your total daily calories should consist of carbohydrates. But what you should know is that there are two types of carbohydrates: harmful and healthy. Junk foods, hydrogenated oils, and refined sugars are among the harmful carbohydrates, but both fruits and vegetables, as well as natural sweeteners, make up the healthy carb group.

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Where do we get healthy carbohydrates? What are its benefits?

To achieve a balance when consuming healthy carbohydrates, we must be able to enjoy the nutritional benefits that they provide, and we must add them to our diet, and among the most important foods that contain healthy carbohydrates, we mention the following:

1 – brown rice

Rice is the most consumed grain in the world after wheat. Besides being economical, it is a food rich in carbohydrates at around 80%, and brown rice is a wholegrain that provides more nutrients and is more filling, in addition to the health benefits it provides. Unlike white rice, which is stripped of the valuable nutrient content during processing.

In one study, there were 200,000 subscribers. The researchers tracked their diet, habits, lifestyle and general health, and found that participants who ate two or more brown rice per week were less likely to have diabetes risk factors compared to those who ate white rice.


2 – popcorn

Eating healthy doesn’t always require you to give up crunchy snacks, so if you’re looking for something crunchy, it’s best to eat popcorn as it is a healthy carb. Plus, popcorn is a nutritious whole grain alternative. In a study published in the Federation of American Society for Experimental Biology Journal in 2011.

111 people ate the typical diets for three months, of lean popcorn. At the end of the study, participants who consumed popcorn showed a significantly reduced intake of total fat and saturated fat , in addition to an increased fiber intake.


3 – Zucchini

It is recommended to eat zucchini in soups, stews and side dishes. A cooked cup contains nine grams of fiber, and the recommended daily amount is 25 grams for women and 38 grams for men.

Zucchini might not be the first food that comes to mind when you think of fiber, but eating the right amount of this vegetable provides an easy way to increase your fiber intake throughout the year. Its fibers have a wide range of health benefits, as they help maintain a healthy digestive system and prevent heart disease.


4 – quinoa

Quinoa is a false mineral, which means that although consumed as a grain, it is actually a seed with unique nutritional benefits. Fake grains like quinoa are high in protein, provide higher concentrations of vitamins and minerals like iron and B vitamins, and are a natural alternative to gluten -free grains .

Gluten-free foods are important if you have celiac disease or gluten intolerance. A 2/3 serving of cooked quinoa provides around 5.5 grams of protein and 3.5 grams of fiber. Plus, quinoa needs only 20 minutes of cooking time.


5 – berries

Berries are nature’s best carbohydrates, and they are a good source of fiber, but this fruit is especially rich in phytonutrients and antioxidants, which both benefit and maintain health. It is considered a nutrient for the brain.

Also, blueberries and strawberries help maintain brain function in women, so enjoy berries, by adding them to smoothies, wholegrain pies and even salads. However, it should be noted that berries alone are appropriately sweet, but consuming too much sugar can lead to unwanted weight gain and blood sugar imbalances.


6 – beans

Beans are delicious legumes and are heart-healthy. The fiber in beans can help lower cholesterol, as they are slow-digesting and insoluble. Kidney beans also help maintain stable blood sugar and reduce the risk of heart disease and certain types of cancer.

One cup of cooked kidney beans contains 19 grams of fiber. It is also rich in protein and antioxidants and low in fat. It can be incorporated gradually in the diet to avoid discomforts such as bloating and gas.


7 – Oats

Oatmeal is one of the most beneficial foods rich in carbohydrates and fiber, as each cup of oats contains 50 grams of carbohydrates, oats are consumed by many celebrities, and oats are the first to obtain a sample of health food labels from the US Food and Drug Administration (FDA).

In January 1997, posters stated that oats can reduce the risk of heart disease when consumed with a low-fat diet. Thus improving cholesterol levels, body weight and blood pressure. As a high-fiber food, it has the added benefit of feeling completely full. To make it healthier, you can use low-fat milk or water with oats instead of whole milk. The result is that oats are one of the most important healthy carbohydrates.


8 – mango

One piece of mango contains about 135 calories and is high in fiber, which is roughly 4 grams of fiber per piece of medium-sized fruit, in addition to antioxidants including vitamin C and beta-carotene. Mango is also a cancer-fighting fruit.

In a 2010 study published in the Journal of Agriculture and Food Chemistry, researchers concluded that the effects of mango extracts on non-cancerous cells associated with colon, prostate and breast cancer. They found that the extracts helped healthy cells prevent cancer and reduce the growth of cancer cells.


9 – whole wheat pasta (pasta)

Whole grain pasta contains all the nutritious parts of the original grains, making it a valuable source of B vitamins, iron, protein and fiber. Its multiple benefits make it a long-lasting energy boosting food that reduces appetite between meals.

One cup of cooked whole wheat pasta contains 6g of fiber and 7g of protein. And if you want to make sure you eat pasta made from whole wheat, choose pasta that is 100 percent whole wheat, or that contains whole grains such as wheat, spelled or brown rice as the main ingredients.


10 – Banana

Bananas are so nutritious that they are considered an excellent fruit. It is naturally free of fat and cholesterol, and is an important source of vitamins B6 and C, magnesium, potassium and fiber. It also protects the electrolytes in it, especially potassium, from dehydration, as 3 grams of the fiber in bananas per serving gives you a feeling of satiety.

This makes it a useful food between meals. Thus, it is recommended to eat at least one banana daily, especially for athletes and those who do many activities, in addition to those who suffer from high blood pressure.


11 – potatoes

It is one of the foods high in carbohydrates, and one of the most available foods although it is inexpensive and found in the market that is consumed continuously in our diet. However, you should not eat it frying, or use any type of oil with it.

The best way to eat them is to boil or bake them, which is a way in which we can preserve the recommended amount of carbohydrates naturally. Each 100 grams of potatoes equals 27 grams of carbohydrates, which is an ideal amount to supplement with other types of food. In addition, potatoes are a source of vitamin B6, vitamin C, and potassium.


12 – bread

Bran bread contains healthy carbohydrates, and bread is a food rich in good carbohydrates when made from bran fiber. In addition to nutrients that contain proteins, fats, minerals and even a percentage of water in it.


13 – Whole grains

Whole grains are full of low-glycemic carbohydrates, as they provide the energy you need for various activities. Almost all grains contain a high percentage of fiber, which is essential to regulate intestinal transit, in addition to promoting and prolonging satiety, and according to a study by Tufts University (USA), consuming whole grains helps regulate the metabolism process.


In the end…

  • Most of us think that eating carbohydrates is inappropriate when it comes to losing weight. This thinking is incorrect because carbohydrates are macronutrients that provide energy for the body to function properly.
  • Carbohydrates provide many health benefits, which is why they are so essential for the body to function properly.
  • Healthy carbohydrates are found in many foods and beverages, and are found naturally in fruits, vegetables, grains, seeds and legumes. On the contrary, the most harmful ones are those found in processed foods in the form of starch or sugar.

Sources:

8 Foods Rich in Carbs – mejorconsalud

10 healthy carbohydrates you can include in your diet – entrenamiento

 

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