Healthy carb foods are an important part of our diet. Carbs are the main sources of energy for human body and also important for proper brain functioning. Carbs contain carbon, hydrogen and oxygen.
Carbohydrates are broken down into glucose in the digesting process. Your body makes adenosine triphosphate [ATP] from glucose and uses them as fuel.
The amount of carbs in your diet depends on your maintenance calories and your goal. You can check your maintenance calories from Calorie Calculator.
List of Healthy Carb Foods
Oats are a very good source of healthy carbs and fibers. They are also filled with vitamins, minerals, and antioxidants.
Oats are rich in Beta-glucan fiber. Beta-glucan fiber Reduces cholesterol levels and blood sugar levels. And increases the feeling of fullness and growth of good bacteria in the digestive area.
You can make many healthy and tasty dishes easily with oats.
2. Sweet Potatoes
Sweet potatoes are good sources of healthy carbs and fibers.
They are rich in vitamin-A (in the form of beta-carotene), vitamin-B6, vitamin-C, potassium and fiber.
Vitamin-C and antioxidants present in sweet potatoes help in making your skin glowing and healthy.
The best ways to cook sweet potatoes are boiling and steaming. Boiling and steaming make the nutrient more absorbable.
If you want to know how to use carbs in post workout meal. Then you can read this Post Workout Meal.
3. Brown Rice
Complex carbs present in brown rice make them healthier. Because complex carbs break down slowly and do not spike blood sugar levels in the body.
Brown rice also contains insoluble fibers and manganese. Insoluble fibers help in proper working of the digestive system, And manganese improves bone health.
Arsenic present in brown rice can increase the risk of chronic disease, But you can reduce the amount of arsenic in brown rice by soaking them overnight. You can get benefits of other nutrients by using the brown rice in moderation without the risk of high arsenic levels.
Bananas are rich in carbohydrates, vitamins, minerals, and fibers. And bananas are almost fat and cholesterol free.
Vitamin – vitamin B6 and vitamin C
Vitamin B6 helps our body to produce red blood cells, turn food to energy, and keep our nervous system healthy.
And vitamin C protects our body from cell and tissue damage. Vitamin C also produces collagen. collagen improves bone and skin health.
Manganese – Manganese also helps in the production of collagen and reduces the risk of diseases. A medium-sized banana can fulfill 13% of your daily manganese needs.
Fibers – A banana can fulfill 10% of your daily fiber needs.
Quinoa is a rich source of carbs, protein, fiber, and antioxidants.
It is gluten-free. And contains protein with all Essential Amino Acids.
Cooked quinoa contains 71.6% water, 21.3% carbohydrates, 4.4% protein, and 1.92% fat.
Quinoa reduces the levels of bad cholesterol and also helps in maintaining healthy skin.
Carbs are not bad. A very high amount of carbs can make you fat or unhealthy, but if you use the right amount and healthy carbs then carbs are very beneficial.
The number of carbs depends on your health goals.
you can use the above-mentioned foods to complete your daily carbs requirement.