Carbs have been blamed for causing the current obesity epidemic.
However, not all carbs are created equal. Processed junk foods high in sugar and refined grains are definitely unhealthy and fattening — while whole, fiber-rich foods are healthy.
Although low-carb diets can be beneficial for some people, you should not necessarily avoid all high-carb foods.
Here is a list of 12 high-carb foods that also happen to be incredibly healthy.
1. Quinoa
Quinoa is a nutritious seed that has become incredibly popular in the natural health community.
It is classified as a pseudocereal, a seed that is prepared and eaten like a grain.
Cooked quinoa is 21.3% carbs, making it a high-carb food. However, it is also a good source of protein and fiber.
Quinoa is rich in many minerals and plant compounds. It has been linked to health benefits including improved blood sugar control.
It does not contain any gluten, making it a popular alternative to wheat for those on a gluten-free diet.
Quinoa is also very filling since it is relatively high in fiber and protein. For this reason, it may aid in weight loss.
2. Oats
Oats may be the healthiest whole grain food on the planet.
They are a great source of many vitamins, minerals, and antioxidants.
Raw oats contain 66% carbs, nearly 11% of which is fiber. They are particularly high in a powerful soluble fiber called oat beta-glucan.
Oats are also a relatively good source of protein, containing more than most grains.
Research suggests that oats may reduce the risk of heart disease by lowering cholesterol levels.
Eating oats may also lower blood sugar levels, especially in people with type 2 diabetes.
Furthermore, oats are very filling and may help you lose weight.
3. Buckwheat
Buckwheat is also a pseudocereal.
Despite the name, buckwheat is not related to wheat and does not contain gluten.
Raw buckwheat contains 71.5% carbs, while cooked buckwheat groats contain about 20% carbs.
Buckwheat is very nutritious, containing both protein and fiber. It also has more minerals and antioxidants than most grains.
Additionally, it may be particularly beneficial for heart health and blood sugar control, especially in people with diabetes.
Buckwheat is the main ingredient in soba noodles, which are popular in Japan.
4. Bananas
Bananas are among the world’s most popular fruits.
They are made up of about 23% carbs, either in the form of starches or sugars.
Unripe, green bananas are higher in starches, which transform into natural sugars as the bananas ripen, turning yellow in the process.
Bananas are high in potassium, vitamin B6, and vitamin C. They also contain several beneficial plant compounds.
Due to their potassium content, bananas may help lower blood pressure and improve heart health.
Unripe bananas also contain decent amounts of resistant starch and pectin, both of which support digestive health and feed friendly gut bacteria.
5. Sweet Potatoes
Sweet potatoes are a delicious, nutritious tuber.
Cooked sweet potatoes contain about 18–21% carbs. This carb content consists of starch, sugar, and fiber.
Sweet potatoes are a rich source of provitamin A (from beta-carotene), vitamin C, and potassium.
They are very rich in antioxidants and may help reduce oxidative damage, lowering the risk of several diseases.
6. Beetroots
Beetroots are a purple root vegetable, commonly referred to as beets.
Raw and cooked beets contain about 8–10% carbs, mainly from sugar and fiber.
They are packed with vitamins, minerals, potent antioxidants, and plant compounds.
Beets are also high in inorganic nitrates, which transform into nitric oxide in your body. Nitric oxide lowers blood pressure and may decrease the risk of several diseases.
Beet juice is also very high in inorganic nitrates and is often used to enhance physical performance during endurance exercises.
7. Oranges
Oranges are among the world’s most popular fruits.
They are mainly composed of water and contain 11.8% carbs. Oranges are also a good source of fiber.
Oranges are especially rich in vitamin C, potassium, and some B vitamins. In addition, they contain citric acid as well as several very potent plant compounds and antioxidants.
Eating oranges may improve heart health and help prevent kidney stones. They may also increase your uptake of iron from food, reducing the risk of anemia.
8. Blueberries
Blueberries are incredibly delicious.
They are frequently marketed as a superfood due to their high amounts of plant compounds and antioxidants.
They consist mostly of water as well as about 14.5% carbs.
Blueberries also contain high amounts of many vitamins and minerals, including vitamin C, vitamin K, and manganese.
Studies have shown that blueberries safeguard your body from oxidative damage. They may also improve memory in older adults.
9. Grapefruit
Grapefruit is a citrus fruit with a sweet, bitter, and sour flavor.
It contains about 9% carbs and has high amounts of several vitamins, minerals, and plant compounds.
Eating grapefruit can aid weight loss and reduce insulin resistance. Furthermore, eating grapefruit may help prevent kidney stones, lower cholesterol levels, and protect against colon cancer.
10. Apples
Apples are a popular fruit with a sweet flavor and a distinctive crunchy texture.
They are available in many colors, sizes, and flavors, all of which generally contain 13–15% carbs.
Apples boast many vitamins and minerals, but usually only in small amounts.
However, they are a decent source of vitamin C, antioxidants, and healthy plant compounds.
Eating apples may benefit health in several ways, such as improving blood sugar control and reducing the risk of heart disease. Apples may also decrease the risk of some types of cancer.
11. Kidney Beans
Kidney beans are a variety of the common bean. They are part of the legume family.
Cooked kidney beans contain 22.8% carbs in the form of starches and fiber. They are also high in protein.
Kidney beans are rich in many vitamins, minerals, and plant compounds. They’re also rich in antioxidants like anthocyanins and isoflavones.
Their numerous health benefits include improved blood sugar control and reduced risk of colon cancer.
However, never eat them raw. Raw or improperly cooked kidney beans are toxic.
12. Chickpeas
Also known as garbanzo beans, chickpeas are part of the legume family.
Cooked chickpeas contain 27.4% carbs, 8% of which are fiber. They are also a good source of plant-based protein.
Chickpeas contain many vitamins and minerals, including iron, phosphorus, and B-vitamins.
Chickpeas are linked to improved heart and digestive health. They may also help prevent cancer.
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