Learn how to choose healthy sources of carbohydrates in your dietary system
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The best 15 healthy and natural carbohydrate sources 2023 |
How to eat balanced healthy natural carbohydrates in your dietary system and what are the harmful carbohydrates? All about this is in this article.
Carbohydrates are an essential component of the diet, and there are
many of the best sources of carbohydrates that provide excellent health
benefits.
There are a lot of misconceptions about carbs. However, they are key
nutrients needed by the body, along with protein and fat. Carbohydrates are
essential not only for survival and functioning properly but also important for
growth.
Although refined carbohydrates are processed and offer little or no
nutritional value unless the whole sources of carbohydrates are usually
nutritious and healthy.
In this article, we talk about 15 of the best sources of healthy carbohydrates.
High-carbohydrate vegetables
When Adding these healthy, high-carb vegetables in daily meals increases
the amount of carbs a day:
1- Sweet Potatoes
A 2015 study found that some carbohydrate molecules in purple
sweet potatoes may also have antioxidant and anti-cancer benefits.
2- The beetroot
Beet, or beetroot, is a kind of sweet purple-rooted vegetable
that people can eat raw or cooked.
One cup of raw beet has 13 grams of carbohydrates. Beet is rich
in potassium, calcium, folic acid, and vitamin A. It also provides the body with
naturally inorganic nitrates that can benefit heart health.
3- Corn
Corn is a popular vegetable that people can enjoy with it
around the year as a side dish or on a piece
of bread or in a salad.
100 grams of corn contains 25 grams of carbohydrates and 3.36 grams of protein. It also provides a good amount of vitamin C.
According to a study in 2007, corn is useful for blood sugar
and hypertension levels
High-carbohydrate cereals
Cereals are the best sources of healthy carbohydrates. Whole cereal varieties provide protein and fiber and provide many health benefits when added to your diet.
Brown
rice is one of the best sources of carbohydrates and is a common side dish and
a healthy alternative to white rice. One cup of cooked brown rice contains 36
grams of carbs.
Oatmeal is one of the most healthy and multi-use whole grains. Various types are available, including wrapped oats, slices, and fast oats.
High-carbohydrate fruits
Fruit is one of
the best sources of healthy carbohydrates, especially the fruit listed below:
7- Banana
One of the best
sources of carbs can be used as a snack. One medium-sized banana contains 26.95
grams of carbohydrates. Like sweet potatoes, it's also rich in potassium and
vitamins A and C.
As a result of
having good potassium, bananas are good for heart health and lower blood
pressure.
8- Apple
Apples are
crunchy fruit that can be bought all year round from grocery stores. It comes
in many varieties.
According to a
study of older women, apples may reduce the risk of disease-related deaths,
including cancer.
Mango is a
sweet tropical fruit. One cup of chopped mango has 24.72 grams of carbohydrates.
Mango is also rich in vitamins A, C, potassium, and fiber.
High carbohydrate dried fruits
A range of
healthy dried fruits can help people achieve their daily carbohydrate needs.
People can try to eat the following dried fruits alone as a snack or add them
to a mix or meal:
There are many
types of dates, and it's naturally sweet enough to be used as a snack or candy.
There are 17.99 grams of carbohydrates in the unknown dates pass of the
nucleus. This fruit is also rich in fiber, calcium, phosphorus, potassium, and
vitamin A.
11- Raisins
A raisin is a
dried grape that acts as a free-standing snack or can add flavor and touch to
cereal panels, salads, yogurt, or granola.
One cup of
raisins contains 129.48 grams of carbohydrates. It also contains minerals,
including potassium, magnesium, phosphorus, and calcium.
Raisins are
also a good source of antioxidants.
People refer to berries as superfoods because of their high antioxidant content. One cup
has 32 grams of carbohydrates and 5 grams of protein. Berries are also a
good source of vitamin A.
High-carbohydrate beans
Beans and
lentils are among the best sources of carbohydrates, proteins, and fibers. It's
a great addition to any diet and can help people feel not hungry for a longer
time.
Try the following healthy high-carb beans:
13- Beans
Beans belong to
the family of legumes. It's one of the most common cereals in the diet. One cup
of beans contains 21 grams of carbs. It is also a good source of protein and
fiber, containing 6.99 grams and 8.1 grams per cup respectively.
These grains also contain potassium and iron. Eating white or dark beans can improve inflammation in the colon.
14- Humous
Humous beans are also beans. The cup contains 19.01 grams of carbohydrates and 5 grams of protein.
Humous beans are rich in fiber and calcium. The results of the study suggest that it improves heart health and digestion.
15- Lentils
Lentils are
high-protein beans. One cup of boiled lentils provides 39.86 grams of
carbohydrates with 17.86 grams of protein and 15.6 grams of fiber. Lentils are
rich in phosphorus, potassium, calcium, and folic acid.
High-carbohydrate foods that must reduce or avoid it
In order to have a healthy diet, people must reduce or avoid refined carbohydrates with little or no dietary content. High-carbohydrate foods that people must avoid include:
Sweets.
Cereal Sugar.
White Noodles.
White bread.
White Rice.
Desserts, cakes, and other baked products.
Yogurt and
sweet yogurt.
Chips.
Sugar Juices.
Soda.
Foods and
beverages contain a high proportion of corn fructose syrup.
Foods and
beverages with a high level of refined sugar.
Manufactured
Foods.
Summary
The basic rule is to choose whole-natural foods and avoid manufactured and refined carbohydrates when it comes to the best sources of healthy carbohydrates.
Whole-natural
foods with a high carbohydrate content generally offer many essential nutrients
and health benefits to the body.
People with a
particular health problem should speak to their doctor or nutritionist to
determine which high-carbohydrate foods are suitable for them.