Best sources of carbohydrates
Carbohydrates are the major nutrient that satisfies your majority of the calorie requirement. The carbohydrates are macronutrient that provides us instant energy for many endurance activities. Carbohydrates are found in wide array of healthy and unhealthy foods ranging from whole wheat bread to soft drinks. The way they differ is that, their type. The complex carbohydrates are broken down in a slow process aiding us the slow release of energy, whereas the simple carbs are there to broke down so quickly and in turn get absorbed by the blood stream rapidly. The most abundant forms are sugars, fibers and starches. Do you know the best sources of carbs? We are going to discuss, some of the best food sources, which is of course healthy carbs.
Almost all the foods constitute carbohydrates. Do you think is there any food without carbs? Absolutely no! All the foods contain carbohydrates. Foods high in carbs form an important part in the healthy diet. The healthier food choices containing carbohydrates include unprocessed or whole grains, vegetables except potatoes and fruits and varieties of beans that promote good supply of vitamins and minerals, and phyto nutrients. While these are the healthier choices, the unhealthier choice includes the processed foods which are loaded with sugars, refined products. These products promote weight gain, interfere with weight loss, and may leads to diabetes and heart diseases.
The healthy eating plate recommends the filling most of your plate with healthy carbohydrates like veggies except potatoes and the next larger portion with fruits and the remaining one fourth of the plate by whole grains.
The best sources that provide healthy carbohydrates are as follows.
Quinoa is actually a seed that is prepared and eaten like a grain. It is often termed as pseudo cereal, and it is a highly nutritious seed that become popular in the health community. Quinoa is rich in protein and fiber. The cooked quinoa is about to consider 21.3% of carbs which is considered to be high thus making it a best source of carbohydrate. Since it contains a good amount of protein and relatively high fiber, this is classified under the healthy carbohydrate food list. The high fiber and protein content makes it popular among the people who are in the weight loss journey. It provides satiety and thus preventing us from overeating and in turn helps you to lose weight.
Oats, a popular grain on the planet, I would say. This oats has created its own trend, by holding a higher nutritional profile. The oats constitutes about 63% of carbs and nearly 11% of fiber. This makes the oats a healthy option for majority of the people. The fiber in the oats is a powerful soluble fiber called oats beta glucan. The protein content of the oats is higher than most other grains. Consuming oats gives you many benefits like reduction of cholesterol levels thus protecting us from heart disease and also lowering the blood sugar levels hence providing a safer side of diabetes. Moreover, it provides a feeling of fullness, thus promoting weight loss.
Buckwheat is also a pseudo cereal, and contains about 71.5% of carbs in raw form whereas in cooked form it possesses about 20%. It is highly nutritious providing a good amount of protein, fiber along with antioxidants and minerals. It is thus beneficial for weight loss, heart disease and diabetes. Buckwheat is more popular ingredient in soba noodles of Japan.
Sweet potatoes are the vegetables that come under the group of roots and tubers. Sweet potatoes are rich in carbohydrates. This contains carbs in the form of starch and sugar and contains fiber too. Cooked sweet potato contains about 18-21% of carbs. Apart from carbs, they are the best source of provitamin A called beta carotene. These possess more of antioxidants too which are very essential in treating several ill effects of free radicals in our body.
Corn the vegetable that every people enjoy all the year around. This corn has god amount of carbs that is about 25g of carbs in 100gm of corn. This forms an excellent source of vitamin C too. This corn is beneficial for lowering the blood sugar level and high blood pressure.
Brown rice the best alternative for white rice possessing a good amount of carbohydrates. It consists of about 36gm of carbs in cooked brown rice. The brown rice is known to contain antioxidant. This is the best option for weight loss people.
Mango, apple and banana are the fruits that are rich in carbohydrates packed with other nutrients like vitamin A, fiber and potassium and vitamin C. This from a perfect snack or preferred breakfast which is healthier too.
Raisins are the dry fruit variety containing a good amount of carbs. This fruit is known to contain about 129.48gm of carbs in 1 cup of raisins. This dry fruit is said to contain antioxidants too, which are beneficial in other bodily functions.
Chick peas and kidney beans are the pulse variety yet, know to be the good source of carbohydrates. The cooked chickpeas contain about 27.4% of carbohydrates and 8% of fiber. This nutritional profile increases the quality of the food and hence, can be used as a healthier snack. Kidney beans in cooked form contains about, 22.8% of carbs in the form of starch and fiber. These also contain a good amount of vitamins and minerals. Chick peas are known to improve the digestive functions. Never eat the kidney beans raw. Uncooked or improperly cooked kidney beans are toxic in nature.
These are the best sources of carbohydrates. It a myth that, the carbs are unhealthy. But the fact is that, the refined carbs and processed foods are in the danger list. The complex carbs along with many other nutrients are always prove to be the best for leading a healthy life. Hence, follow the truth and block the myth. Enjoy the healthier life.