A balanced diet should include proteins, healthy fats and carbohydrates. Carbohydrates are an essential part of a balanced diet, since they provide your brain and body with the necessary mental and physical energy. Refined carbs can be unhealthy when consumed in high amounts. However, whole food sources of carbs are very healthy. So, instead of totally cutting out carbs from your diet, you can opt to eat foods with good carbs which is essential for your body. Healthy carbohydrate food sources are whole grains and vegetables, which consists fibers, vitamins and minerals. Listed below are 12 healthy high-carb foods:
1. Sweet Potato:
Sweet potato is a nutritious carb, rich in provitamin A (from beta-carotene), vitamin C and potassium. Cooked sweet potato contains about 18 to 21% carbs. This carb content consists of starch, sugar and fiber. Sweet potato is also rich in antioxidants and may help reduce oxidative damage, lowering the risk of several diseases.
Quinoa is a highly nutritious seed, very popular in the natural health community. Classified as a pseudo-cereal, a seed that is prepared and eaten like a grain. Cooked quinoa consists of 21.3% carbs. It is not only rich in carbs, but also rich in protein, fiber, minerals and plant compounds. Provides health benefits such as improvement in blood sugar control. Does not contain gluten, making it more popular for gluten free diet. It is very filling and helps to lose weight.
Buckwheat is very nutritious, contains proteins, minerals, antioxidants and fiber. It is a pseudo-cereal. Raw buckwheat contains 71.5% carbs, while cooked buckwheat contains about 20% carbs. Even though named buckwheat, it is not related to wheat. Does not contain gluten. Healthy for heart and helps control blood sugar.
Banana is high in potassium, vitamin B6, vitamin C and contains several beneficial plant compounds. Made up of 23% carbs in the form of starch and sugar. Unripe green banana is very high in starch, which transforms into natural sugar as the banana ripens. The potassium content in banana helps lower blood pressure and improve heart health. Unripe banana contains resistant starch and pectin which is good for the digestive system.
Chickpeas are part of the legume family. Cooked chickpeas contain 27.4% carbs of which 8% is fiber. It is a good source of plant based protein. Contains many vitamins and minerals, including iron, phosphorus and B-vitamins. Chickpeas are linked to improved heart and digestive health.
Oats is considered as the healthiest whole grain food, is a great source of vitamins, minerals, proteins and antioxidants. Raw oats contain 66% carbs, of which 11% is fiber. High in soluble fiber, helps lower cholesterol levels and probably aids in lowering blood sugar levels. It is very filling and helps to lose weight.
Orange, especially rich in vitamin C, potassium and some B vitamins. Contains citric acid, potent plant compounds and antioxidants. They are mainly composed of water and contain 11.8% carbs. Eating oranges is very good for your skin, may improve heart health and help prevent kidney stones. They may also increase your uptake of iron from food, reducing the risk of anemia. Mainly composed of water and is a good source of fiber.
Blueberries have high amounts of plant compounds and antioxidants. They consist mostly of water as well as about 14.5% carbs. Contains high amounts of vitamins and minerals, including vitamin C, vitamin K and manganese. Blueberries protects your body from oxidative damage. Helps improve memory in older adults.
Grapefruit is a citrus fruit with a sweet, bitter and sour flavour. It contains about 9% carbs and has high amounts of several vitamins, minerals and plant compounds. High amounts of several vitamins, minerals and plant compounds. Eating grapefruit can aid weight loss and reduce insulin resistance. It is said to help prevent kidney stones, lower cholesterol levels and has many more health benefits.
Apples are available in a variety of colours, sizes and flavors. Generally contains 13 to 15% carbs. Apples have several vitamins and minerals, even thought in small amounts. Has vitamin C, antioxidants and healthy plant compounds. Eating apples is healthy and has many health benefits, such as improving blood sugar control, reducing the risk of heart disease.
11. Kidney Beans:
Kidney beans are a part of the legume family. Cooked kidney beans contain 22.8% carbs in the form of starches and fiber. High in protein and rich in many vitamins, minerals and plant compounds. Rich in antioxidants like anthocyanins and isoflavones. It has numerous health benefits. Raw or improperly cooked kidney beans are toxic and not good for health.
Beetroot is a root vegetable, commonly referred to as beet. Raw and cooked beet contains about 8 to 10% carbs, mainly from sugar and fiber. The high-carb foods content is mainly from sugar and fiber. Has vitamins, minerals, potent antioxidants and plant compounds. Beet and beet juice is high in inorganic nitrates, which transforms into nitric oxide in your body. Nitric oxide lowers blood pressure and may decrease the risk of several diseases. Beet juice is often used to enhance physical performance during endurance exercises.
Hope the above compilation is useful. Thanks for reading!
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