People who eat low-carb diets like Paleo and Keto are often critical of carbohydrate intake. However, many dietitians and nutritionists believe the right carbohydrates should be part of healthy and balanced diets. When you are doing long, strenuous training, carbohydrate can provide energy for your cells. Fiber, on the other hand, can aid in digestion and regular bowel movements. Also, carbs have half as many calories per gram than fats. This makes them an attractive macronutrient to weight loss.
But not all carbohydrates are the same. High-quality complex carbohydrate sources are key to reaping the benefits. Whole grains, legumes, fruits and vegetables that are organic, starchy, or organically grown provide carbohydrate and have no added sugars.
They are also lower in the glycemicindex, meaning they provide sustained energy, and blood sugars remain stable. This improves insulin sensitivity. These are the best foods rich in carbs.
One of the highest-nutritious high-carbohydrate foods is legumes such as peas and beans. These legumes are high in vitamins, minerals and phytonutrients. They also contain antioxidants such as isoflavones and anthocyanins. A diet high in legumes has been shown to reduce the risk of obesity, cancer, heart disease, metabolic syndrome and other diseases. Soy, beans, lentils and soy all contain both soluble and insoluble fibre. Soluble fiber makes you feel fuller, increases stool volume, and encourages regular bowel movements. Insoluble fiber can be considered a prebiotic fuel, meaning it feeds beneficial bacteria in your intestinal tract. The microbiome in your gut plays a number of important functions. These include digesting food and extracting nutrients, making vitamins B12, K and fighting off pathogens.
Vegetarians and vegans will find legumes a great source of protein. These legumes are high in carbohydrate. One cup of cooked lentils has 40g of carbohydrate, 16 of which are dietary fiber. Similar carbohydrate profiles are found in black beans, garbanzo bean, and kidney beans. Although peas contain fewer carbohydrates, a higher percentage is made up of natural sugars and fiber.
Although Quinoa is sometimes grouped with other grains, it’s actually just a seed. Quinoa is a superfood rich in nutrients, providing a full source of protein and all nine essential amino acid. The 70% of Quinoa’s carbohydrates are by weight. This provides sustained energy. Quinoa is rich in B vitamins, iron and other nutrients that are essential for oxygen transport. Quinoa has no gluten, so it is natural.
Brown rice, brown wheat, whole grains, buckwheat and whole wheat are all excellent sources of carbohydrate. Whole grains are not processed grains that go into making white pastas, white pastries, bagels and other types of cereals. Instead, they retain the bran, hull and core of their grains. Whole grains retain tons of nutrients such as iron and B vitamins. They also keep the fiber content high which makes them more satisfying. For a substantial boost in nutrition and increased satisfaction, replace refined grains whenever possible with whole unprocessed grains.
Low-carb advocates often turn down potatoes, even though these nutritious spuds can be quite healthy. Tubers are the root-attached tubers of potatoes that store nutrients. They are rich in essential nutrients such as vitamin C, vitamins B, potassium and magnesium, along with minerals like phosphorus and magnesium. Complex carbohydrates are also stored as energy by the potato. A medium potato has about 37g of carbohydrate, and 4g of fiber.
Most fruits are made up of water and carbohydrates, but very little fat or protein. Some fruits have high levels of sugar. However, this is because the fruit contains natural sugars that are often accompanied with fiber, water and vitamins. The type of fruit has a different carbohydrate level. Bananas, dates, pineapples and mangos have the highest levels.
Because all of the water has been removed, dried fruit can contain more carbohydrate per gram than fresh fruits. Dried fruit is more calorically dense than fresh fruits, making it a great pre-workout snack. It can provide the fuel you need and not make you feel bloated. Also, dried fruit has a lot of nutrients. Dried apricots, for example, have about 7.5mg of iron per cup. This is nearly half the daily requirement for men, and 42% for women.
Oats, whole grain cereals
Whole grains include oats, which can be rolled or cut into steel-cut oatmeal or porridge. Oats also make a great breakfast, with high carbohydrate content. Granola packages can also be nutritious, but many of them contain a lot of sugars. Before you buy granola, make sure to read the nutrition facts and ingredients. For vegans and vegetarians, fortified cereals may be a good source of vitaminB12. Don’t hesitate to enjoy your favourite bowl of whole-grain, low-sugar cereal.
Yams and sweet potatoes
Tubers such as sweet potatoes and yams contain high levels of vitamin A, beta-carotene and other antioxidants. Sweet potatoes have a high level of complex carbohydrate, with around 37g per medium sweet potato, and 5 grams of fiber. Studies have shown that sweet potatoes can help lower blood sugar and decrease the chance of developing diabetes.
Winter squash is technically a fruit. However, it’s high in complex carbohydrate varieties. Winter squashes come in many varieties, including butternut squash, delicata squash and kabocha squash. They are rich in complex carbohydrates, which makes them a great side dish for cold weather or soup. You can roast the seeds to get all of the nutrients, including omega-3 fatty acid and zinc.
The edible roots are root vegetables such as carrots and beets. These healthy roots store vitamins and minerals for plants. Complex carbohydrates are what gives the sweet taste. These vegetables also have fiber, antioxidants and polyphenols.
The summertime’s sweetest vegetable, corn is delicious. Corn is tender and juicy and can be enjoyed raw, grilled or steamed. A cup of corn contains 41g carbs and 5g fiber. Corn is also high in vitamin C which protects your body from oxidative stress and supports immune function. Corn contains B vitamins, potassium and magnesium as well as antioxidants lutein, zeaxanthin and vitamin C, all of which are important for eye health.
The Right Carbs, at the Right Times
These high-carb, nutritious foods will give you long-lasting energy for your entire day. To ensure your body uses the carbohydrates as energy, you should eat them pre- and post-workout.
1. Bread and grains. Bread is a staple food in many cultures. It comes in various forms, including loaves, rolls, bagels, and flatbreads, such as tortillas.
According to Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements, there’s one clear standout when it comes to the best carb for your health: oatmeal. “Oatmeal is a whole grain carbohydrate full of fiber, B vitamins, phosphorus, magnesium, and zinc.10-Nov-2021
– Shredded Wheat.
– Chocolate Milk.
– Sprouted Bread.
– Greek Yogurt.
– Vegetables. All of them.
– Whole fruits. Apples, bananas, strawberries, etc.
– Legumes. Lentils, kidney beans, peas, etc.
– Nuts. Almonds, walnuts, hazelnuts, macadamia nuts, peanuts, etc.
– Seeds. Chia seeds and pumpkin seeds.
– Whole grains.
Complex carbohydrates are made up of lots of sugars combined together. Sources of complex carbohydrates that will give you long-lasting energy include whole grains, fruits and vegetables. Popcorn, brown rice, wild rice, quinoa, barley, oatmeal, bulgur and buckwheat are examples of whole grains.17-Dec-2018
Carbohydrates are naturally found in plant-based foods, and these are typically good carbs. This type of carb is also called a complex carb, which promotes a healthy digestive system and metabolism. Bad carbs are added to processed foods as starches and sugars, which have a variety of consequences.22-Jun-2021
When you are doing long, strenuous training, carbohydrate can provide energy for your cells. Fiber, on the other hand, can aid in digestion and regular bowel movements. Also, carbs have half as many calories per gram than fats. This makes them an attractive macronutrient to weight loss.