- Healthy carbohydrate food can help maintain weight, blood sugar balance and fill nutrient gaps.
- Carbohydrate foods such as sweet potatoes, oats, bananas and milk fit in many nutritional patterns.
- The goal is a healthy carbohydrate source at every meal to get optimal health.
In the meantime, they have probably heard that carbohydrates are not the enemy if they concentrate on managing their weight to keep their blood sugar stable or to support a generally healthy lifestyle. Gone are the days when we exchange salad on the bread on our sandwiches or have to skip these delicious bowl. Instead, choosing the right carbohydrates is the ticket to achieve your health goals and meet your body’s needs.
It is recommended that 45-65% of their calories come from carbohydrates. If you don’t have enough carbohydrates in your diet, you can feel sluggish, experience digestive problems and even have bad breath. In addition, you can remain with specific nutritional gaps with specific nutritional gaps, calcium, vitamin C, folic acid and fiber, with specific nutritional gaps. Healthy carbohydrates such as whole grains, fruit, vegetables, legumes and dairy products can help you get these nutrients. There are 10 on the large options for carbohydrates, which should find their way onto their plate every week to support their health, to meet the nutritional needs and to keep their energy level.
1. Sweet potatoes
The naturally sweet spoves that many of us see at our Thanksgiving table are a nutritional plant. Only a medium -sized sweet potato delivers over 150% of their daily vitamin -a needs, a nutrient that plays an important role in skin, immune and eye health. If you eat the skin on your sweet potato, you can also increase your fiber intake.
Sweet potatoes ensure a nutritious and delicious side dish, but these spuds do not have to be limited to dinner. Try to absorb a sweet potato with nut butter, cinnamon and muesli for a filling breakfast.
2. Milk milk
Having an ice -cold glass of milk may sound like a recommendation from the old school, but there is something to say to add this popular drink to your diet. Milk not only contains healthy carbohydrates, but also contains protein, calcium, magnesium and other nutrients that are important for the support of our bone health.
If your stomach is sensitive to the natural milk sugar, which is called lactose, lactose -free milk options can help fill this emptiness.
3. Black beans
Black beans or beans have an impressive diet. As a source of herbal protein, fiber and antioxidants, these economic and delicious legumes can be a fantastic carbohydrate to add it to your plate. Studies have shown that people who eat more beans have a better nutritional quality, lower additional sugar in their diet and better weight results.
4. oats
Prebiotics are a type of fiber that acts as a fuel for the friendly bacteria that live in our intestine. Oats are a natural source for prebiotic fibers and make them a fantastic carbohydrate source for those who want to support a healthy intestinal microbioma.
It was also shown that the soluble fiber in oats, which is referred to as beta-glucan, contributes to reducing the LDL cholesterol (“bad”), which can reduce the risk of heart disease.
5. Prunes
You can present Prunes as an old school’s discharge or as a staple for people who have difficulty going to the toilet. And although it is true that the food of plums can help promote healthy intestinal movements, this natural carbohydrate source is so much more than constipation.
The daily food of plums can also help people improve their bone health. A research study came to the conclusion that a daily 50-gram dose of plums (about 5 plums) can prevent the loss of bone mineral density in postmenopausal women.
6. Bananas
Thanks to their comfort, their price and their delicious taste, bananas are one of the most popular fruits in the world. Like most fruits, bananas are a healthy source for carbohydrates, and the food can help to maintain their energy all day.
If you choose a slightly examining banana, you can give an advantage in the Darm-Health department. If you have selected bananas with a little green peeling, you have more resistance, which is a kind of prebiotic fiber that supports a healthy intestinal microbioma. But completely mature bananas are also a large source of fiber and nutrition.
7. Apple
Apples can be one of the best carbohydrates that you can include in your diet, especially if you eat the skin. They are a great source of fiber, vitamin C and copper. These popular fruits also contain heart -friendly soluble fiber and prebiotic fiber that can help support intestinal health. Apples also contain quercetin, an antioxidant that can support the health of the brain.
8. Farro
Farro is an old whole grain that suits many dishes. Farmro with antioxidants, vitamins and minerals offers a complex and nutty taste and is easy to prepare. The fiber in farro is ideal for maintaining a healthy digestive system, the microbiome and is excellent for heart health.
Farro is also a protein source, whereby 1/4 cup of farro only offers about 6 grams of protein. The combination of fiber and protein is a hungry power package.
9. Chickpeas
If you are a humus lover, this is music for your ears. Chickpeas, also known as chickpea, are a source of healthy carbohydrates that fuel your body with fiber, antioxidants and plant -based protein. Regardless of whether you are in cans or dried and prepared at home, these tiny bite are a filling and satisfaction add to help you meet your carbohydrate quota.
10. Brown rice
Rice has received a bad reputation over the years, but all types of rice can offer some serious nutrients. Rice has saturative protein, fiber and numerous vitamins and minerals. Half a cup of cooked brown rice has around 120 calories, 2 grams of fiber, 3 grams of protein and 25 grams of healthy carbohydrates.
To try healthy carbohydrate recipes
Our expert
Carbohydrate foods are enough for health. Fortunately, many carbohydrate foods can be included in their daily eating pattern. Some of our favorites include sweet potatoes, oats, apples, bananas, farro, black beans, plums, chickpeas, brown rice and dairy products, but these do not even scratch the surface of the variety of healthy carbohydrate food. Try to eat a source of healthy carbohydrates with every meal and use the advantages of the abundance of nutrients such as fiber, B vitamins and vitamin C.
