Carbohydrates or carbs are sugar molecules. Along with proteins and fats, carbohydrates are also an integral part of our food and drinks. Carbohydrates, along with fats and proteins, are considered a macronutrient and are the body’s preferred source of fuel. They are the sugars, starches, and dietary fiber that occur in plant foods and dairy products. Carbohydrates are basically found in green plant foods.
Foods contain three types of carbohydrates: sugar, starches, and fiber. They are your body’s main source of energy-they help the brain, kidneys, heart, and central nervous system function by providing the body with energy and a range of essential vitamins, minerals, and other nutrients. According to Dietary Guidelines, between 225 to 325 grams of carbs, you should take a day.
High Fiber Low Carb Foods
Fibers have several impressive health benefits such as weight loss, controlling your hunger, managing your digestion, and better blood sugar control. Many foods that are high in fiber are also high in carbs but these are high fiber, best low carb foods:
● Blackberries and raspberries
● China seeds
● Leafy greens
● Brussels sprouts
● Green Beans
● Dried coconut etc.
High Calorie Low Carb Foods
High-calorie foods are not bad for your body. Calories are full of energy and if you want to build muscle,
then you have to take high-calorie foods. But when you are on a low carb diet, you might face problems to find healthy high calorie foods.
Here are some healthy high calorie foods that provide lots of health benefits and also control your blood sugar. such as:
● Coconut Milk
● Salmon (fatty fish)
● Olive Oil
● Coconut Oil
● Red Meat etc.
What Foods Are High In Carb?
It’s a myth that all carbs are unhealthy. Most of the healthiest foods are rich in carbohydrates. You need carbohydrates for energy to fuel your everyday physical activity, but the quality of carbohydrates you intake is most significant. Carbohydrates are essential for our body functions, and many high-carb foods provide excellent benefits for health, if it comes from the natural source.
Carbohydrates provide energy to the cells in your body, especially during long training, and fiber can help digestion. The key to maximizing the health benefits of carbohydrates is to choose high Carb foods. Foods such as whole grains, organic fruits, organic vegetables, and legumes provide carbohydrates and no added sugars.
Here are some of the healthiest high-carbs food:
1• Sweet Potatoes
Sweet potatoes are often touted as being healthier than white potatoes, but they both can be highly nutritious.
One sweet potato with skin has 23.61 grams of Carbs. It is an excellent source of vitamin A and C, fiber, minerals, and potassium. It may have cancer-fighting properties. It promotes good health, supports healthy vision, enhances brain function, and supports your immune system.
Quinoa is a seed that is classified as a whole grain, which has become popular among health-conscious consumers. It is a perfect food for those who conscious about gluten free eating, also it contains all nine amino acids, essential for our body. Cooked quinoa contains 70% carbs, making it a high Carb food. It is also a good source of protein, fiber, vitamins, and minerals. It is higher in B-vitamins compared to grains like barley, rice, and corn. It may help people lose weight and to control blood sugar levels too. It may also promote healthy weight management and good health.
Like all cereal grains,
corn is primarily composed of carbs. Corn, while a vegetable, is starchy, which means it is high in carbohydrates, not keto-friendly fat. Corn contains roughly 41 grams of carbohydrates. Not only this, corn is packed with fiber, vitamins, and minerals. It is also relatively low in protein and fat. Corn also provides small amounts of sugar. Regular intake of corn may promote eye health, prevention of diverticulitis disease
Oats are an incredibly healthy whole grain and a good source of many vitamins, minerals, and antioxidants. Raw oats contain 70% carbs. The nutrient composition of oats is well balanced. They are a good source of carbs and fiber and also include the powerful fiber beta-glucan. They are also a good source of high-quality protein, with a good balance of essential amino acids. It is loaded with significant vitamins, minerals, and antioxidant plant compounds, which makes it the most nutrient-dense food you can eat.
According to research, oats may reduce your risk of heart disease by lowering your cholesterol levels, lower blood sugar levels, and controlling diabetes.
Beetroots are delicious and also used for cooking and pickle making. There are numerous types of beetroot,
many of them are yellow, white, pink, or dark purple color.
One cup of raw beets has 13 grams of carbs. Beetroots are rich in potassium, calcium, folate, and vitamin A.
Beetroot juice has numerous health benefits such as improved blood flow, lower blood pressure, and increased exercise performance.
Lentils are popular high protein legumes. One cup of boiled Lentils provides 39.86 g of carbohydrates along with 17.86 g of protein and 15.6 g of fiber. They are high in fiber
and complex carbohydrates, while low in fat and calories. Their high protein content makes Lentils a perfect option for those looking to boost their protein intake.
Lentils are rich in health-promoting phytochemicals, a strong antioxidant, and anti-inflammatory properties which stop cancer cell growth, improve blood sugar levels, and may protect your heart.
7• kidney Beans
Kidney beans are one of the healthiest types of beans to consume as a protein source, with slightly less fat and saturated fat than other varieties of beans. While these beans contain a lot of protein, they are also rich in carbohydrates. Just one cup of red kidney beans contains a little over 29 g of net carbohydrates. They are high in fiber. Your body can’t digest fiber and not all of the carbohydrate from beans will be turned into the blood sugar.
Kidney beans may reduce cholesterol to lower your risk of heart disease and improve your heart health.
8• Brown Rice
Brown rice is a food often used for healthy eating.Brown rice is a whole grain and has more fiber than white rice. It is also a good source of magnesium and selenium. Not only this, it has vitamins, minerals and anti- oxidants.
It may help to reduce the risk of type 2 diabetes, lower cholesterol and achieve an ideal body weight.
Blueberries are considered superfood due to their rich content of antioxidants. They are low calorie nutrient rich fruit. They are good source of carbohydrates and contain several vitamins and minerals such as vitamin C, vitamin K and magnesium.
Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only they can lower your risk of heart disease and cancer, they are also anti- inflammatory.
Oranges are a popular type of citrus fruit. They are mainly composed of water and made up of about 15.5 grams of carbs per 100 gram serving.
Oranges are good source of fiber. They are especially rich in vitamin C, potassium and vitamin B. Oranges are treasure of nutrients and protective plant compounds, including vitamins, minerals, and antioxidants. Researches show that consuming oranges regularly may benefit your health in several ways such as- it may helps to promote heart health, protect against chronic diseases, anemia prevention and help to promote immune system.
Apples are crunchy fruits, they come in many varieties.
One medium size apple has 19 grams of sugar, which means three-quarters of the carbs in an apple come from the sugar content. It has 25.13 grams of carbohydrates. It also has fiber and contains nutrients such as vitamins A and C and potassium.
According to research, involving older women, apples may lower the risk of disease-related mortality and reduce the risk of cancer.
There are many varieties of dates, and they are naturally sweet enough to be used as sweet desserts. It has 17.99 grams of carbohydrates. Dates are also rich in calcium, phosphorus, fiber, potassium, and vitamin A.Dates offer a high number of carbs in a small serving. And carbs are your body’s main source of energy, which are important nutrients for bone health.
The micronutrients and plant compounds in dates are associated with several promising health benefits, such as: it may protects against cancer, support heart health, promotes strong bones, may reduce menopausal symptoms, help stsblizie blood sugars and control allergies.
Thus, many of the healthiest foods are rich in carbohydrates. People should not eat carbs in large amounts, if they are on low Carb diet avoid processed and refined carbohydrates but they can enjoy these nutrients rich, delicious carbs as part of healthy whole foods, which are right for them.