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Carbohydrates, even healthy carbs, are misconceived as weight gain macronutrients that must be avoided. But the truth is that carbohydrates are one of the most important fuel sources in the body. In fact, your brain also needs it to function efficiently.
By eliminating carbs from your diet, you not only increase your chances of feeling tired and sluggish, but also increase your risk of certain health issues such as heart problems and cancer. To prevent ailments and promote overall health and well-being, it is important to add healthy carbs to your diet.
Don’t know where to start? Don’t worry, here are the 5 best sources of good carbs that you can add to your diet.
5 healthy carbs you should be eating
1. Quinoa
Quinoa is nutritious and a good source of healthy carbs. It is a staple breakfast option among people and is also quite popular among fitness enthusiasts. Cooked quinoa has approximately 70 percent carbs and also contains a good amount of fiber and protein.
It is also rich in plant compounds and minerals and offers incredible health benefits too, including improving heart health and maintaining blood sugar levels. The best part about quinoa is that it's gluten-free and also very filling.
2. Sweet potatoes
Sweet potatoes are delicious and nutritious and are also a great source of healthy carbs. These are root vegetables that can be added to a variety of meals. A large sweet potato with skin contains about 38 grams of carbs.
Additionally, this vegetable is also an excellent source of vitamin A, vitamin C, potassium, and more. Other highest carbohydrate vegetables include beetroot, corn, broccoli, carrots, zucchini, brussels sprouts, etc.
3. Bananas
Bananas are also among some good carbs to eat. These are nutritious fruits that can be used in a variety of recipes. One large banana has about 32 grams of carbs and also contains vitamin B6, vitamin C, potassium and several other essential plant compounds.
Since bananas are high in potassium, they are considered excellent fruits to lower blood pressure and improve heart health.
4. Berries
Berries such as blueberries, strawberries, and raspberries are all healthy carbs and packed with essential nutrients and vitamins. Blueberries are considered a superfood as they offer amazing health benefits. Berries are loaded with fiber, vitamin C, and antioxidants, and also contain micronutrients such as manganese and potassium.
Studies suggest that the consumption of berries is linked to positive health effects such as maintaining blood pressure, improving inflammation and insulin sensitivity, and managing overall cognitive health.
5. Chickpeas
Chickpeas are a part of the legume family and are also called garbanzo beans. They contain healthy carbs and are also an excellent source of plant-based protein. 100 grams of cooked chickpeas has approximately 27.4 grams of carbs along with a good amount of fiber.
Additionally, they are rich in minerals and vitamins such as phosphorous, vitamin B, iron and more. Chickpeas not only improve digestive health and promote heart health, but studies suggest that they may even protect against certain types of cancer.
While these are some of the best sources of healthy carbs that you must add to your diet, there are a few that have no nutritional value and must be consumed in moderation or avoided.
High-carb food to avoid
The following foods contain refined carbohydrates and have little or no nutritional content. Thus, it is best not to add them to your everyday diet. High-carb foods to avoid include:
- white bread
- white pasta
- candies and sugary treats
- readymade breakfast cereals
- baked products such as muffins and cookies
- sodas and sugary beverages
- sweetened yogurts
- potato chips
- processed foods
- items high in fructose corn syrup
- foods high in refined sugar
When it comes to consuming healthy carbs, the best thing you can do is choose whole foods and avoid refined and processed carbohydrates as whole foods contain lots of nutrients and are much healthier for the body.
However, people with health concerns such as heart or kidney disease should talk with a doctor or a dietician before making any changes to their diet. Your doctor can help you determine which healthy carb foods are safe and right for you.
