Although carbohydrates get a bad rap for causing blood glucose to rise very quickly, they’re not all bad.
While a diet high in refined carbohydrates and added sugar is associated with an increased risk of diseases including type 2 diabetes and heart disease, some carbohydrate-rich foods are very nutritious and can protect your health.
Ramona Khalil, a nutritionist, explained, in a previous interview with Al-Araby, that carbohydrates are a source of fear for some who want to lose a little extra weight, so they are confused about reducing or eliminating them altogether, or finding an alternative.
She explained that whole foods rich in carbohydrates provide the body with fiber, antioxidants, and a range of vitamins and minerals and health benefits, including weight management.
Types of carbohydrates that we need in our diet
When you eat carbohydrates, the body breaks them down into glucose, which your digestive system absorbs into your bloodstream.
Blood glucose, or blood sugar, is the main source of energy used to power cells, tissues, and organs.
Here are the 10 high-carb foods we need in our diet, according to Health magazine (health.com).
brown rice
Research has shown that eating brown rice helps reduce factors that increase the risk of heart disease, including high levels of fats in the blood, high cholesterol, and high blood pressure.
Compared to white rice, brown rice has been shown to help prevent weight gain.
the fruit
Eating whole, high-fiber fruits is associated with long-term weight management and protection against a number of chronic diseases and health conditions, such as:
digestive problems; heart disease; type 2 diabetes; metabolic syndrome; colorectal and lung cancers; improving aging prospects (aging without deterioration in physical and mental functions or chronic disease); reduce the severity of asthma and chronic obstructive pulmonary disease (COPD); promoting psychological well-being, including reducing the risk of depression; enhancing bone density in children and adults; improving skin health, including reducing the risk of seborrheic dermatitis; Reducing the severity of autism spectrum disorder.
The Centers for Disease Control and Prevention (CDC) recommend eating between 1.5 and 2 cups of fruit per day. The US Department of Agriculture (USDA) stresses the need to choose whole fruits, which can be fresh or frozen.
Maple syrup
Research has concluded that maple syrup is better than refined sugar thanks to its high concentration of phenolic antioxidants and minerals, which include decent amounts of potassium, calcium, zinc, and manganese.
Maple syrup is also a source of a prebiotic called inulin. Probiotics help feed beneficial gut bacteria, enhance nutrient absorption, improve gut barrier health and immune function, and reduce the risk of allergies.
The American Heart Association (AHA) recommends women have no more than 100 calories, or 6 teaspoons, of maple syrup per day, and men no more than 150 calories, or 9 teaspoons, per day.
millet
Millet is rich in nutrients and antioxidants, and can help improve digestive health, reduce cholesterol, and protect against heart disease, diabetes, and cancer. It increases energy levels and supports muscles.
Aside from being rich in fibre, millet also provides protein and minerals, including phosphorous, potassium, magnesium, calcium, zinc and iron.
Oats
In addition to being a nutrient-dense, gluten-free whole grain, oats have been shown to contain compounds that uniquely support immune function.
They include a type of fiber called beta-glucan, minerals (copper, iron, selenium, zinc), polyphenolic antioxidants, and the protein glutamine.
The nutrients in oats help improve the immune system’s response to infections, including cold and flu viruses, and support the gut microbiome, which also plays a role in immune function.
It has been proven that the beta-glucan fibers found in oatmeal help lower blood cholesterol and regulate blood sugar.
potatoes
Potatoes are an important source of several nutrients, including fibre, potassium, magnesium, vitamin C, vitamin B6, folic acid, iron, thiamine, and antioxidants.
Potatoes also contain a unique type of carbohydrate called resistant starch (RS), which increases significantly when potatoes are cooked and cooled. Starch is fermented in the gut, producing compounds called short-chain fatty acids (SCFAs), which are linked to improved physical and mental health.
Research indicates a relationship between starch and the prevention and control of diseases, including diabetes, colon cancer, and obesity.
legumes
Legumes include all types of beans, lentils, peas, and chickpeas, and they are rich in carbohydrates, providing fiber, protein, and important vitamins and minerals, including: calcium, iron, magnesium, potassium, zinc, and B vitamins.
Legumes play a key role in eliminating fiber and potassium deficiencies, while helping to support healthy weight management. They are rich in antioxidants, reduce inflammation, lower blood pressure, and protect against heart disease, cancer, and type 2 diabetes.
quinoa
Quinoa is classified as a whole grain, even though it’s technically a pseudo-grain, because its seeds have a similar nutritional composition to other grains.
Quinoa helps reduce triglyceride levels, metabolic syndrome, body mass index (BMI), fasting blood sugar, and an improvement in satiety.
sweet potato
Sweet potatoes are an excellent source of antioxidant and anti-inflammatory compounds, and are known to help prevent cancer, metabolic disorders, protect the liver and heart, and improve neurological abilities, memory, and intestinal barrier function.
Sweet potatoes provide fiber and a wide range of micronutrients, including minerals (manganese, copper, potassium, iron), and vitamins (B vitamins and vitamins A, C, and E). They are rich in anthocyanin antioxidants, which reduce the risk of diabetes, heart disease, and cancer, and improve cognitive function.
vegetables
The amount of carbohydrates in a meal varies according to the type of vegetables used. Overall, research has shown that a higher intake of fruits and vegetables was associated with a lower risk of overall death and a lower risk of cause-specific death (such as death from heart disease or cancer) in both men and women.
Most vegetables contain low calories and are rich in nutrients such as fiber and potassium.
Eating a variety of vegetables has also been shown to improve overall diet quality, improve brain function, and reduce the risk of type 2 diabetes.
2023-07-07 18:02:08
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