Carbohydrates are amongst the most misunderstood nutrients. People tend to label them as calorie-rich foods which lead to obesity. Though it is true that excess consumption of carbohydrates leads to higher fat content in the body. However, if consumed in regulated quantities, the benefits to be reaped from carbohydrates are also significant. They are considered as fuel for metabolism and are the major energy providing foods. Carbohydrates provide constant energy to the body for those involved in regular physical activity. It is a must that you include healthy carbohydrates in your diet while discontinuing the consumption of high-sugar foods and refined grains.
14 sources of carbohydrates that need to be a part of your diet
Brown Rice
Brown rice is loaded with complex carbs and various other nutrients such as vitamins, minerals, and fibers. It is absorbed slowly and provides sustained energy to the body. In addition to that, brown rice has a relatively low glycemic index.
Whole wheat pasta
Whole wheat pasta offers a healthy alternative to standard pasta and contains more nutrients and fiber. It provides long lasting energy and does not promote fat storage.
Oats
Oats are not only full of complex carbohydrates but also have good amounts of protein and fiber. They are a sustained energy source that will keep you going for longer amounts of time.
Whole wheat bread
Whole wheat bread is made from all three parts of the grain and is full of dietary fiber and complex carbohydrates that suppress hunger pangs. Therefore, it is a must to replace regular white bread with whole wheat multigrain bread in your diet.
Quinoa
Quinoa has the highest quantity of proteins as compared to all other grains. It is also packed with fiber, Vitamin B, and complex carbohydrates. Including Quinoa in your breakfast will keep you going for a longer time, without feeling bloated.
Low-fat yogurt
Low-fat yogurt provides you with all the goodness of regular yogurt without bloating your tummy. People who are lactose intolerant can also tolerate yogurt because of the formation of lactic acid.
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Bananas
Bananas are rich in carbohydrates and potassium. Glucose offers quick energy while potassium reduces water retention in the body. Bananas have a low glycemic index. This ensures the sustained release of carbs in the body, keeping you going for longer.
Apples
Along with high amounts of carbohydrate, apples are rich in dietary fiber. Including an apple in your diet not only boosts your immunity but also helps you with losing weight as it is loaded with antioxidant flavonoids.
Starchy Vegetables
Rich in complex carbohydrates, starchy vegetables are a source of sustained energy. Ideally, growing children and sportspersons must consume vegetables like potatoes and yam for their carb content. However, people looking to lose weight must keep an eye on their portion sizes.
Legumes
Legumes such as lentils, chickpeas, and beans are naturally rich in complex carbohydrates along with healthy quantities of dietary fiber. Black beans or pinto beans must be added to your diet on a regular basis as they assist in weight loss.
Milk
Milk and other dairy products contain good amounts of healthy carbohydrates in the form of lactose, along with various other nutrients like calcium, proteins, and vitamins.
Sweet Potatoes
Sweet potato is rich with complex carbs, fibers and loads of other nutrients. They are an excellent source of carotenoids. It is ideal to consume for someone who is watching their weight, or suffering from diabetes, thanks to its high fiber content.
Berries
Berries such as blueberries and strawberries are loaded with carbohydrates. Apart from that, they also contain vitamins, minerals, and phytonutrients. Regular consumption of berries is beneficial for your body in more ways than one.
Broccoli
Broccoli is rich in various nutrients like carbohydrates, vitamin C, and sulforaphane. It helps you reduce the risk of cancer and also fight off excess fat storage.
Carbohydrates are an essential component of a healthy diet, but ensure you are eating the right kind of carbs in order to avoid storing more fat in your body since that would eventually lead to weight gain. Get in touch with a dietitian to understand what kind of carbohydrates you need to include in your diet.
I love oatmeal,malt o meal for break-
Fast. I realize it is a complex carb and
Processes differently / slower in the body. It does increase
My blood sugar level. Is the spike with
Oatmeal the same as a spike from
Refined sugar,etc.( Is there the same
Negative effect on my body with oat-
Meal as there is with a refined sugar
Product?)
The rise in blood sugar levels from oatmeal depends on the type of oats used. The more processed the oats are, as in the case of instant oats, the faster the oats are digested and the faster the blood sugar can potentially increase. Sugar levels can also rise with the addition of sugar or eating a large portion at a time. So yes, there will be a huge spike if your oatmeal is processed along with added sugars. To reduce the spike, try using steel-cut or rolled oats with a pinch of cinnamon, and berries along with a high protein and fat source such as nuts, seeds, nut butter, greek yoghurt or eggs.
Here’s an article to help you understand more about oatmeal: https://www.healthifyme.com/blog/oatmeal-for-diabetes/
one of the best blog ever .bookmarked for the future read
My cholesterol level was fount to be 230 mg /dl of total cholesterol and 171mg /dl of LDL.basically i am veterinary student .i was eating chicken more.should i stop taking non veg because of this lipid profile result .
Great Article on Carbohydrates.
Just to add on this : Rice and Tubers (Potato) are very rich in Carbohydrates giving instant energy to the body. The quantity of intake should be more in young people on a regular basis and should decrease as you age. This is to prevent excess carbohydrates getting converted into Fat which is Bad to your body.
Really good & useful article, specially to those who r health-conscious. Also for people like me, seriously working hard to shed down those extra kilos.( Successful too, thanks to Healthify team).