Carbohydrates for a healthy diet

healthy diet

In recent years,  carbohydrates have been  blamed for  obesity and diseases like diabetes, heart, and more.

Thanks to the successful stories about  the  protein-rich diet , most people believe that cutting out carbohydrates can aid in  weight loss  . However, this mentality is by no means correct.

In fact, carbohydrates are an essential component of a balanced diet. Although  simple carbohydrates  (such as bread and pasta made from white flour or foods high in sugar) are high-calorie and low-nutritional foods, there are many other carbohydrates that play a major role in a healthy diet.

Foods like fruits, legumes, whole grains, and even vegetables fall into this category of beneficial carbohydrates.

In this article, we’ll introduce the healthiest and most beneficial carbohydrates for your diet:

1. Purple potatoes

This exotic plant is an excellent source of anthocyanins that help  reduce blood pressure  and  heart health  . You can cook this purple potato and eat it after it cools. With the help of this substance, your body will benefit from resistant starch, which develops during the cooling process and reduces the absorption of sugar in the intestine.

2. lentil

This plant contains protein and carbohydrates, more than 10 grams of fiber, which slows down the absorption of carbohydrates. The protein in lentils helps   keep blood sugar levels steady and keeps you full for longer.

3. Quinoa

These carbohydrates are also a complete protein. This means that it contains all of the amino acids that animal protein does. Quinoa contains protein and fiber, which reduce the rate of carbohydrate absorption.

Quinoa is one of the best gluten-free grains that can be used in a variety of foods.

4. Beating

There are about 16 grams of carbohydrates in each serving of this substance. You can use this substance in preparing sauces as well as various foods. For example, if you want to make pasta, be sure to use pumpkin.

5. barley

This substance has a low glycemic index. This means that it does not raise blood sugar levels in one go. As you know, barley is  a rich source of carbohydrates  that provide good energy to the body and help you feel full.

6. Beans

You might think that legumes are a rich source of plant-based protein. Yes, it is absolutely true. However, legumes are a good source of low-glycemic index carbohydrates. Legumes are rich in iron, copper, phosphorous, manganese, magnesium, and other minerals.

7. Yogurt

Like legumes, yogurt is a source of plant-based protein and healthy carbohydrates. Yogurt is a good source of calcium. You can find probiotics that contain beneficial gut bacteria.

It is best to choose different types of Greek yogurt, which are high in protein.

8. Kefir

Kefir is fermented milk and it is also called Indian mushroom

Like yogurt, kefir is a fermented dairy product  and an excellent source of carbohydrates,  proteins and probiotics.

9. Alvaro

Farro is a type of whole grain that is considered a type of regular wheat and is very similar to barley.

It is often found in Mediterranean, Ethiopian and Middle Eastern cuisines and is one of the most popular grains. This substance has great nutritional value and is very beneficial for heart health.

In addition to being a healthy carbohydrate, it is also rich in fiber, protein, magnesium  , iron and  zinc. You can add it to soups, salads, or food.

10. Wheat plant

This small grain is part of the wheat plant and has great nutritional value. In addition to being good carbohydrates, it is a rich source of important nutrients such as vitamin E, folate  ,  magnesium  , thiamine,  phosphorous  and  zinc  .

Unfortunately, wheat germ (a small concentrate that contains wheat plant nutrients) is destroyed and disposed of during the process of turning wheat into white flour. To be able to include these  healthy carbohydrates  in your diet, use grains made with whole wheat flour.

11. corn

Although converted into corn syrup, fresh corn is more beneficial for your body. Corn is a whole grain rich in fiber,  potassium  , antioxidants, and vitamin C. Try eating fresh corn.

12. Mushrooms

Mushrooms are rich  in vitamins D  and B. As you know, the B vitamins are essential for brain and heart health. It is rich in  selenium  and antioxidants that can repair damaged cells.

13. Radish

It is also one of the healthy carbohydrates that can be a part of your diet. Radish is rich in vitamin C and fiber and also has antioxidant and anti-cancer properties. You can add this ingredient to your salad or food.

14. Broccoli

Vegetables have always been the best choice for carbs. Broccoli is a great choice, thanks to its anti-cancer properties, bone health support, and antioxidants.

Broccoli is one of the  most nutritious carbohydrates  , which is why it has a high nutritional value.

15. Apples

Although all fruits are good sources of carbohydrates, they are healthy and nutritious, apples are better and more beneficial due to their properties. Apple peel provides you with 17% of your daily fiber needs.

See Also 17 ways to get rid of oily hair and prevent hair loss

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