/data/photo/2023/02/24/63f88d25a6ad0.jpeg?fit=%2C&ssl=1 "5 Healthy High-Carbohydrate Foods")
KOMPAS.com – Carbohydrates provide glucose to the body, which is then converted into energy to support bodily functions and physical activity.
It is important to consume carbohydrates from healthy foods rather than having to follow a strict diet by limiting or counting the amount of carbohydrates consumed.
Reported from School of Public Health Harvard T.H. Chanpaying attention to the quality of carbohydrates is important, because some types of carbohydrate-rich foods can be better than others.
Also read: Bad breath often? It Could Be The Middle Body Carbohydrate Deficiency
The healthiest sources of carbohydrates are whole grains, vegetables, fruits, and nuts.
Meanwhile, sources of unhealthy carbohydrates include white bread, pastries, soda, and other processed foods.
These foods contain easily digestible carbohydrates that can cause weight gain, interfere with weight loss, and increase diabetes and heart disease.
The amount of carbohydrates in the food is less important than the type of carbohydrates contained in the food.
Also read: Sources of carbohydrates that can reduce high blood pressure, one of which is dates
Healthy high-carbohydrate foods
Reported from Healthlinehere are some healthy high-carbohydrate food recommendations:
1. Quinoa
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Healthy high-carbohydrate foods.
Cooked quinoa is 70 percent carbohydrates, making it a high-carb food. However, it is also a good source of protein and fiber.
Quinoa is rich in minerals and plant compounds that may have health benefits, including improved blood sugar management and heart health.
In addition, these grains do not contain gluten, making them suitable as an alternative to wheat for those on a gluten-free diet.
Quinoa is also very filling because it is relatively high in fiber and protein. By consuming it, it will be able to help manage healthy weight and gut health.
Also read: If Not Fried, How To Cook Healthy Food?
2. Oat
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Healthy high-carbohydrate foods.
Oats are a very healthy whole grain that are loaded with vitamins, minerals and antioxidants. Raw oats contain 70 percent carbohydrates.
One serving of oats (81 grams) contains 54 grams of carbohydrates, including 8 grams of fiber.
This food is also a relatively good source of protein and contains more protein than most grains.
In a study it is known that, consuming oats can reduce the risk of heart disease because it lowers cholesterol levels.
Additionally, eating oats can lower blood sugar levels, especially in people with type 2 diabetes, and help support healthy weight management.
Also read: Instant Noodles Can Be Healthy Food, Here’s How To Cook It
3. Banana fruit
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Healthy high-carbohydrate foods.
Bananas are one of the most common and easy-to-find high-carbohydrate foods. This fruit contains carbohydrates, potassium, and vitamins B6 and C.
In one large banana (136 grams) contains about 31 grams of carbohydrates, both in the form of starch and sugar.
Thanks to their high potassium content, bananas can help lower blood pressure and improve heart health.
Unripe or underripe bananas also contain moderate amounts of resistant starch and pectin.
Both support digestive health and provide fuel for the good bacteria in the gut.
Also read: Benefits of Consuming Bananas for Men’s Health
4. Citrus fruit
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Healthy high-carbohydrate foods.
Oranges consist of water and about 15.5 grams of carbohydrates per 100 gram serving. This fruit is also a good source of fiber.
Oranges are very rich in vitamin C, potassium and several B vitamins. In addition, they contain citric acid, several plant compounds and powerful antioxidants.
Eating oranges can improve heart health and help prevent kidney stones.
This fruit can also increase the absorption of iron so it can help protect you from iron deficiency anemia.
Also read: 9 Benefits of Grapefruit, from Fighting Cancer to Good for the Heart
5. Apples
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Healthy high-carbohydrate foods.
The last high-carbohydrate food recommendation is apples. This fruit generally contains around 14–16 grams of carbohydrates per 100 grams.
Apples also contain vitamins and minerals, although only in small amounts. However, this fruit is a good source of vitamin C, antioxidants, and fiber.
Even apples also have benefits in improving blood sugar management and heart health.
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