Carbohydrates are considered as the primary source of energy for the human body. Like Proteins, carbs are also a macronutrient as we need it in more quantity, unlike vitamins and minerals. The carbohydrates provide energy for the proper functioning of the brain, immune system, and all other body functions. So we should include healthy carbohydrate food in our diet. The carbohydrates digest into glucose and provide energy to the body. The extra sugar which we take stored in the liver for the future use.
As per Dietary Guidelines For Americans, 45 -65% of your dietary calorie should be from the Carbohydrates. So next time when you buy check the nutritional label on the food packet.
Types of Carbohydrates:
The carbohydrates divided into two categories based on the health benefits. They are Complex Carbohydrates and Simple Carbohydrates. Complex carbohydrates are good carbohydrates which are found naturally in vegetables, fruits, Wheat, and legumes. Fruit juices and dry fruits are also a good source of natural sugar.The Complex carbohydrates take time to digest and provide energy to the body for a long time as it absorbed very slowly.
Bad or Simple carbohydrates are high in calory, but it does not have any nutritional value. Added sugar found in processed food and beverages are low in fiber and nutrients. It quickly absorbed by the body and may cause a rapid hike in blood sugar level.
Five Healthy Carbohydrate Food You Should Include in The Diet:
Potatoes are an excellent source of many nutrients. 100gms of potatoes contains 21 grams of carbohydrates and 2 grams of fiber. It is also rich in other vital nutrients such as iron, vitamin B, vitamin C, Potassium, and Protein.
Quinoa is another nutritious seed. 30gmas of Quinoa contains 30grams of Carbohydrates, 6 grams of proteins and 3 grams of Fiber. It is an integral part of weight loss diet plan as it digests slowly and makes you feel full. It is also a part of high protein diet as it contains all the essential amino acids.
Bananas are rich in carbohydrates. It contains about 20-23% of Carbohydrates. It is also rich in nutrients such as vitamin C, VItamin B, and Potassium. Banana also provides you about 2-3 grams of fiber.
Oats contain 66% carbohydrates and 10% of fiber. It is also an excellent source of vitamins, minerals, and antioxidants. See the chart below to see the nutritional value of carbohydrates. Oats are also a nutritious breakfast. Ots helps to regulate the blood sugar levels. It is also helpful for diabetic patients for the blood sugar regulation.
Beetroots contain about 10% of carbohydrates. It is also rich in vitamins, Minerals, Fiber, and antioxidants. Research shave found that beetroots help to increase immunity by increasing the production of WBC. It also helps in the detoxification of the liver.
Final Words About The Selection Of Healthy Carbohydrate Foods:
You should be careful while selection healthy carbohydrate food as all the foods contain carbohydrates in different forms and quantity. Try to choose complex carbohydrates with fiber. It digests and absorbs very slowly. So it helps the Blood Sugar regulation of the body. Avoid foods containing simple sugars such as soft drinks, flavored foods, and candy. Extra calories and carbohydrates will lead to weight gain as the body converts it into fat.