Consumption of this macronutrient is necessary for energy production in the body.
Carbohydrates, even healthy ones, have been blamed for weight gain in many fad diets. But they are the body’s main source of fuel, and by eliminating this macronutrient from your diet, you risk feeling sluggish and facing health problems.
html[data-range=”xlarge”] figure image img.img-35d1c695fa5e40a4c9d36c4ec457b1c382l1mzvj { width: 774px; height: 516px; }HTML[data-range=”large”] figure image img.img-35d1c695fa5e40a4c9d36c4ec457b1c382l1mzvj { width: 548px; height: 365px; }HTML[data-range=”small”] figure image img.img-35d1c695fa5e40a4c9d36c4ec457b1c382l1mzvj, html[data-range=”medium”] figure image img.img-35d1c695fa5e40a4c9d36c4ec457b1c382l1mzvj { width: 564px; height: 376px; }HTML[data-range=”small”] .article__image-embed, html[data-range=”medium”] .article__image-embed { width: 564px; margin: auto 0 30px; }
“People must learn and understand that no food makes you fat, as long as it is consumed in moderation and in the right amount and modality,” says nutritionist Natalia Colombo.
The body depends on sufficient macronutrients to function properly. “These foods are considered a sort of fuel for the body. When they are burned in our body by a metabolic process, they are transformed into water and carbon dioxide and, with this, release energy,” explains the professional.
Also, carbohydrates are essential for the production of serotonin, which is a neurotransmitter responsible for the feeling of well-being, as pointed out by the specialist. “Without the carbohydrates, the person may have anxiety attacksbinges, depressive symptoms,” warns Natália Colombo.
To make this macronutrient an ally, even in slimming diets, here are the 10 healthiest foods rich in carbohydrates!
1. Quinoa
Quinoa is a nutritious seed that has become incredibly popular. Classified as a pseudocereal, she is a seed prepared and consumed as a grain. Cooked, it contains 70% carbohydrates. However, it’s also a good source of protein and fiber.
“[A quinoa é] effective in the prevention of chronic diseases, e.g osteoporosisheart disease and other female changes resulting from a lack of estrogen in menopause,” explains nutritionist Queila Turchetto.
Additionally, it is rich in many minerals and plant compounds and has been linked to a variety of health benefits, including better blood sugar control. It also does not contain gluten, making it an alternative to wheat for those following a gluten-free diet.
2. Sweet potato
The carbohydrates found in sweet potatoes are classified as complex, meaning they are composed of chains of interconnected glucose molecules. That is, they are digested and absorbed more slowly by the body, resulting in a gradual increase in blood sugar levels, providing more stable and long-lasting energy than simple carbohydrates such as refined sugars.
Additionally, sweet potatoes are delicious and nutritious root vegetables that are high in vitamins A and C as well as potassium. I am full of antioxidantscompounds that help neutralize cell-damaging free radicals, which may aid in the prevention of chronic disease.
3. Legumes
Legumes, loved by vegan or vegetarian food enthusiasts, are foods that offer a rich combination of carbohydrates and proteins. Chickpeas, peas, lentils and soy are examples of legumes that contain essential amino acids for the proper functioning of the body.
Adding cooked foods to salads and main meals is a nutritious choice and tasty, providing energy and contributing to the maintenance of a balanced diet. Its high content of carbohydrates, potassium, calcium and iron is particularly important, as these nutrients are the body’s main source of energy.
4. Black beans
Beans are a great healthy carbohydrate choice. It can be boiled and served as a main course, used in salads, soups, stews and casseroles. the black bean it can also be used to make veggie burgers, tacos, and burritos.
In addition to being a good source of carbohydrates and fiber, black beans are also high in protein, zinc, B vitamins and iron. The latter is important for the formation of hemoglobin, a protein that carries oxygen in the blood. Zinc is important for the immune system and, in turn, the B vitamins are essential for energy metabolism.
5. Green corn
Most of the carbohydrates in sweet corn come from starch, which can spike blood sugar rapidly depending on how much you eat. However, it’s also high in fiber, which can help balance sugar levels.
Due to their nutritional profile, many people can benefit including whole green corn and popcorn in your balanced diet. Furthermore, this food is naturally gluten-free and can be consumed by those with dietary restrictions.
6. Oatmeal
Rolled oats are a good source of complex carbohydrates, vitamins and minerals. According to nutritionist Daniela Medeiros, this cereal is essential for a healthy diet. “Oatmeal has slow-absorbing carbohydrates, which keep you feeling fuller longer, helping you lose weight,” she explains.
Oats are also a good source of beta-glucans, a type of fiber that can help lower cholesterol. The presence of fibers in oatmeal is also relevant, as they help reduce LDL cholesterol (“bad” cholesterol) in the blood, contributing to cardiovascular health. In addition, fibers promote digestive health, helping to regulate intestinal transit and preventing constipation.
7. Bananas
Bananas are a great source of quick energy, especially for active people or those who need a pre-workout energy boost, as they are commonly included in pre-workout recipes.
“The correct intake of carbohydrates in the diet improves performance during exercise, and an inadequate intake of this nutrient can cause tiredness and fatigue during training. The stores of this nutrient in our body are quite limited – unlike the stores of fat,” he adds.
The banana is a versatile fruit that can be used in a variety of dishes; It can be eaten raw, cooked or roasted. It can also be used to make juice, smoothies, cakes, tarts and pancakes. However, they contain fiber, vitamins, minerals and antioxidants, making it a healthy fruit that can be included in a balanced diet.
8. Brown rice
The carbohydrate in brown rice is mostly in the form of starch, which is a complex type of carbohydrate. Unlike white rice, which undergoes a refining process that removes the bran and germ, the whole-grain version retains all of its parts, making it a more nutritious, high-fiber option.
The food is widely recognized for its nutritional benefits. For example, the fiber found in brown rice is beneficial for digestive health and helps regulate intestinal transit.
In general, the cereals they also help reduce appetite and control blood sugar. “Because they are very fibrous foods, they slow down the absorption of a meal, which is good, since they reduce appetite and the release of hormones that make us fat,” completes nutritionist Fernando Castro.
9. Beetroot
Beetroot is a sweet root vegetable and can be eaten both raw and cooked. Rich in carbohydrates, it is known for its vibrant color. It can be used in salads, juices, soups, roasts and side dishes. It’s an excellent source of nutrients, including vitamins, minerals and antioxidants, making it a healthy and tasty addition to your diet.
10. Brazil nuts
Brazil nuts are healthy and can be included in a balanced diet. used as snack, can be used to replace low-nutrition and ultra-processed starters. According to nutritionist Natália Colombo, oilseeds – the nut group – should be part of a eat healthybecause they are made of good fats.
“They regulate cholesterol levels, reducing LDL (bad cholesterol) and increasing HDL (good cholesterol), preventing arteriosclerosis and high blood pressure, contributing to a healthier heart and brain,” she explains.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
