Carbohydrates, in general, have a bad reputation in health and nutrition circles for their role in weight gain. It may seem like a good idea to limit your carbohydrate intake and / or follow low carb diets, such as the keto and Atkins diets. However, an extremely low carbohydrate diet is as bad as a high carbohydrate diet, because not all carbohydrates are created equal. Sugar expands your waistline, but the same can’t be said for other carbohydrate sources like starches and fiber. The latter is not easily absorbed by our bodies, so it helps us digest food better, keeping our bellies full while protecting our bodies from disease. Furthermore, the vitamins and minerals that our brains and bodies need, such as magnesium, potassium, and calcium, are hard to find outside of a carbohydrate-rich diet. If you’re wondering which carbs to include in your diet, these are the best recommended by dietitians. options: Whole Grains Whole grains are different from processed grains because they have outer bran and germ husks that provide protein and fiber, helping you stay full and cut down on your snacks. According to the Cleveland Clinic, consuming whole grains lowers the risk of stroke while helping to regulate blood pressure and reduce the risk of diabetes.
If you want to include whole grains in your diet, look for breads or pastas that are “100 percent whole” or “100 percent whole.” Remember that wheat flour contains only 25 percent whole wheat.
Oats, wheat, and brown rice are known whole grains, but they’re not the only ones. Try adding more barley, quinoa, or brown rice to your meals. Pulses “Pulses are excellent sources of slow-digesting healthy carbohydrates packed with fiber, vitamins, minerals, protein and phytochemicals,” registered dietitian Sharon Palmer told Business Insider by email. . Plant-based phytochemicals, which are responsible for their color and flavor, help prevent cancer as they can decrease inflammation in your body. Green peas, in particular, are full of potassium and protein. While the latter fills your belly, the former helps strengthen your bones. They also contain folic acid, which is critical for cell growth and development. Chickpeas, which are a staple of Middle Eastern and South Asian cuisine, exhibit similar effects. If a temporary spike in blood sugar occurs, it is best to eat them in moderation. Instead of baking or frying, Harvard Health suggested boiling them on the skin for about 20 minutes to retain their nutrient content. diet. Although many types of pumpkin contain some natural sugars, they are also rich in lutein, which aids in eye health. Pumpkin is also packed with protein and fiber filler, and provides magnesium and potassium to protect bones. Some Fruits Fruits are often banned from low carb diets as they are heavy on carbohydrates and contain natural sugars. However, when consumed whole (rather than mixed into smoothies or juices), even a little fruit is good for your health. According to the Washington Post, eating an unpeeled apple with your skin on provides about twice as much fiber, 25 percent more potassium and 40 percent more vitamin A. Do carbs really deserve to be demonized by so many? Pixabay Public Domain. (TagsToTranslate) best (t) carbohydrates (t) include (t) diet (t) good carbohydrates (t) diet tips (t) health tips (t) weight loss tips