|10 Healthy Carbohydrates You Must Eat For Health And Nutrition Benefits|
What are Carbs/Carbohydrates?
Carbohydrates are one of three macronutrients — along with proteins and fats — that your body requires daily.
Simple carbohydrates are carbohydrates that contain single monosaccharide units. They are broken down quickly by the body to be used as energy. They are found in natural food sources such as milk, milk products, fruit, and vegetables.
Complex carbohydrates are polysaccharides which are made up of complex chains of thousands of monosaccharide units. Complex carbohydrates digest slowly and take time to absorb to the body. They are found in whole grains, legumes, and starchy vegetables, like potatoes.
Why carbs are important?
The main function of carbohydrates is to provide the body and brain with energy. Carbohydrates improve brain power, reduce cancer risk, improve digestion and sleep pattern. Read more in the previous book: 10 Reasons You Should Never Give Up Carbohydrates from Book Eat so what! Smart Ways To Stay Healthy.
Below is the list of 10 high-quality carbohydrates that you must eat for health and Nutrition value:
1. Whole Wheat
Unlike unhealthy Refined wheat which is processed to remove the bran and the germ, leaving only the endosperm, whole-wheat is made from the entire wheat kernels—bran, germ, and endosperm which make them highly nutritious.
Gluten is a group of proteins, occur with starch in the endosperm of wheat, as refined wheat or white flour only consist of endosperm, gluten is quite high in them. Amount of gluten present in 3 cups of whole wheat flour is equivalent to the amount of gluten present in 1 cup of white flour.
Whole wheat is a rich source of vitamin B6, dietary fiber, iron, calcium, potassium, magnesium, etc.
Whole wheat has plenty of complex carbohydrates which give sustained energy. Bran from whole wheat provides dietary fiber which helps in reducing blood cholesterol levels and may lower risk of heart disease.
100 g of Whole wheat flour contains 72 g of total carbohydrates, of which 11 g is dietary fiber.
2. Brown Rice
Brown rice is whole-grain rice from which only inedible the husk (the outermost layer) is removed while from white rice, along with the hull, the bran layer and the germ (the next layers underneath the husk) are also removed, leaving mostly the starchy endosperm. Several vitamins and dietary minerals are lost in this removal and the further polishing process.
Brown rice is a good source of vitamin B1, B2, B6, magnesium, selenium, phosphorus, and is high in fiber.
Brown rice is considered a low glycemic index food as it digests more slowly, causing a lower change in blood sugar level.
The soluble fiber in brown rice attaches to cholesterol particles and takes them out of the body, helping to reduce overall cholesterol levels and may help prevent the formation of blood clots.
100 g of raw brown rice contains 73 g of total carbohydrate, of which 3.52 g is dietary fiber.
Oat groats are the whole form of oats, these are mostly intact, hulled oat grains. Groats include the cereal germ and fiber-rich bran portion of the grain, as well as the endosperm.
For steel cuts oats, oats groats are processed by chopping the whole oat groat into several pieces. For rolled oats, oats groats are first steamed to make them soft, then pressed to flatten them. For instant oats, oats groats pre-cooked, dried, and then pressed slightly thinner than rolled oats.
Steel cuts oats are slightly higher in fiber than rolled while Instant oats are the most highly processed variety and have quite less nutritional value. Oat groats are the healthiest among all types of oats. You can coarsely grind oat groats into flour and use this flour in making bread, cookies, and chapattis.
Oats are gluten-free whole grain and an excellent source of protein, dietary fiber, antioxidants, vitamins, and minerals, especially manganese.
Oat is a rich source of the water-soluble fiber β-glucan which help keep cholesterol in check, may help manage diabetes. Oats promote healthy bacteria in the digestive tract, help fight cardiovascular disease, and Type 2 diabetes.
100 g of oats contains 66.3 g of total carbohydrate, of which 11g is dietary fiber, 4 g of soluble fiber β-glucan.
Quinoa is a seed-producing flowering plant. It is pseudocereal which means unlike wheat and rice, quinoa is not a grass but are used in much the same way as cereals. Quinoa seed can be ground into flour and otherwise used as cereals.
Quinoa is high in complex carbohydrate, insoluble fiber, and protein which makes it very filling. It has complete protein, means it contains all nine essential amino acids. It is also high in iron, magnesium, calcium, potassium, B vitamins, vitamin E, phosphorus, vitamin E and antioxidants.
Another good part is quinoa is gluten-free, so people with gluten intolerance can eat quinoa to meet their daily recommended carbs requirement.
Quinoa has the anti-inflammatory property, regulate body temperature, aids enzyme activity.
100 g of raw quinoa contains 64.2 g of complex carbohydrate, of which 7 g is dietary fiber.
5. Sweet potatoes
Sweet potatoes are a rich source of fiber as well as containing an array of vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potatoes are that they’re high in an antioxidant known as beta-carotene, which converts to vitamin A once consumed.
Raw sweet potatoes are rich in complex carbohydrates and are a rich source of dietary fiber as well as containing an array of vitamins such as B vitamins and vitamin C, moderately contain vitamin B5, vitamin B6, and minerals including iron, calcium, selenium, manganese. One of the key nutritional benefits of sweet potatoes are that they’re high in beta-carotene, an antioxidant which converts to vitamin A once consumed in the body.
Sweet potatoes protect the body from free radicals, protects against cancer, Support Immune System, Support Healthy Vision.
100 g of sweet potatoes contains 20 g of complex carbohydrate, of which 3 g is dietary fiber.
Remaining 4 Fiber-Rich Foods explained in the New Ebook.
Read Full Chapter in Eat So What! The Power of Vegetarianism (Full Version)
|EAT SO WHAT! THE POWER OF VEGETARIANISM: Nutrition Guide For Weight Loss, Disease Free, Drug Free, Healthy Long Life (Full Version)|
Also read: Top 10 Health Benefits Of Being Vegetarian