Healthy Carbohydrates Foods And How Excess Carbohydrates Is HarmFul
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Foods high in carbohydrates are an important part of a healthy diet like sugars, starches, and fibers (forms of carbs) that provide the body with glucose. And this glucose converts to the energy that supports bodily functions and physical activity.
Carbohydrates are present in a wide array of both healthy and unhealthy foods – bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and a cherry pie to name a few. And as mentioned above, they come in a variety of forms – the most common and abundant of them being sugars, fibers, and starches.
Carbohydrates – Good Or Bad? – Good carbs vs Bad carbs
And What About Simple And Complex Carbs?
Carbohydrates are foods that are rich in sugars or complexes of sugars. How the sugars are arranged will determine whether the food is a source of simple or complex carbohydrates. Fruits and sugars are simple carbohydrates because they contain easily digested sugars. When sugars are bound into rows, as they are in starches such as whole grains and legumes, they are called complex carbohydrates. So just as it takes much longer to get to know a complicated person, it takes the body that much longer to digest the sugar from a complex carbohydrate source.
- The healthiest sources of carbohydrates are unprocessed or minimally processed whole grains, vegetables, fruits, and beans. These promote good health by delivering vitamins, minerals, fiber and a host of important phytonutrients.
- Less healthy sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These foods contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss and promote diabetes and heart disease.
- Any form of carbohydrate is eventually broke down by the body into glucose, a simple form of sugar. While the body can use glucose for fuel, levels that exceed what it needs, are toxic to the body. In the long run – that whole wheat muffin, a cup of millet, or bowl of oatmeal turns into the exact same thing as a cup of soda, a donut, or a handful of candy. The fructose in fruit and the carbohydrates in vegetables are recognized the same way.
What Are The Foods Rich In Carbohydrates? | Healthy Carbs Food List
However, it is important to consider the quality of the carbohydrate. Also, some types of carbohydrate-rich foods are better than others.
The foods that you eat on a regular basis are quite abundant in this important (but sadly abused) nutrient. Some of the richest sources include:
- Brown Rice
- Buckwheat
- Kidney Beans
- Lentils
- Quinoa
- Oats
- Whole Grain Wheat Flour
- Potatoes
- Bananas
- Chickpeas
Effects Of Eating Carbs In Excess | Excess Carbohydrates Side Effects
When sugars or starches make up a larger percentage of our diet than what the body needs, carbohydrate toxicity occurs. This is increasingly becoming widespread due to the following misconceptions:
- The more carbohydrates you eat, the better
- All carbohydrates are equal
- Avoid all fat as it is bad.
- We eat too much protein and need to eat less
None of the above holds any truth. The problem with this erroneous nutritional belief system is that it leads one to overload the body with carbohydrates which may give rise to the following problems:
- Excess carbohydrate intake displaces protein which is needed for energy, tissue repair, blood sugar balance, and immune function.
- Excessive carbohydrate intake will lead to excessive levels of insulin, which can cause weight gain, bloating, fatigue, food cravings, and cardiovascular complications.
- Faddish high-carbohydrate, ultra low-fat diets do not provide enough essential fatty acids.
- Too many carbohydrates, especially concentrated sweeteners, can stress the adrenal glands into a state of exhaustion.
- Diets too high in carbohydrates upset prostaglandins, a family of hormone-like compounds that must be in balance to remain healthy.
- A diet too high in carbohydrates and too low in protein can cause liver damage.
Tips To Add Healthy Carbohydrates Foods To Your Diet:
- Start the day with whole grains: Try a hot cereal, like old fashioned oats (not instant oatmeal), or a cold cereal that lists a whole grain first on the ingredient list and which is low in sugar. A good rule of thumb is to choose a cereal that has at least four grams of fiber and less than five grams of sugar per serving.
- Have whole-grain bread for lunch or snacks: Confused about how to find whole-grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain. It would be even better to opt for bread with only whole grains, such as 100 percent whole-wheat bread.
- Choose whole-grain salads: Such as brown rice or quinoa in salad form.
- Choose the whole fruit instead of juice: An orange has two times as much fiber and half as much sugar as 12 ounces of orange juice.
- Give potatoes a miss and opt for beans instead: Rather than fill yourself with potatoes that have been found to promote weight gain, choose beans as an excellent source of slowly digested carbohydrates. Beans and other legumes such as chickpeas also provide a healthy dose of protein.
- Choose whole grains like oats, quinoa: Grains like jowar, bajra, amaranth, nachni, brown rice, etc. are a far healthier choice over refined carbohydrates like white rice and refined flour.
Top Good Carbs To Include In Your Diet
- Oats upma with veggies/chilla
- Quinoa with sauteed veggies/ quinoa salad/ quinoa upma
- Amaranth porridge
- Red rice poha
- Rotis made of jowar, bajra, wholewheat, nachni, whole wheat
- Brown rice pulao with kidney beans
Some Key Points To Remember:
- Each of us has different carbohydrate needs
- Complex carbohydrates found in vegetables, whole grains, beans, and legumes are best Limit fruit and fruit juices to a maximum of three servings per day unless you do a significant amount of exercise
- Our needs for carbohydrates will change throughout our lives and will decrease as we get older
- People who lead sedentary lives need fewer carbohydrates than those who exercise regularly
- Make sure you are eating at least three meals per day that contain significant amounts of protein
- A higher intake of carbohydrates will increase your need for B vitamins, zinc, and chromium
- Bloating, fatigue, or sugar or starch cravings are a sign that you may be consuming excessive quantities of carbohydrates
- Consult a nutritionist for the best plan to suit your individual needs.
What is the healthiest carb to eat?
High Carb Foods That Are Incredibly Healthy
- Quinoa. Quinoa is a nutritious seed that has become incredibly popular among health-conscious consumers.
- Oats.
- Buckwheat.
- Bananas.
- Sweet potatoes.
- Beets.
- Oranges.
- Blueberries.
What foods are healthy sources of carbohydrates?
But the following foods are a better sources of carbs.
- Vegetables. All of them.
- Whole fruits. Apples, bananas, strawberries, etc. Legumes. Lentils, kidney beans, peas, etc.
- Nuts. Almonds, walnuts, hazelnuts, macadamia nuts, peanuts, etc.
- Seeds. Chia seeds and pumpkin seeds.
- Whole grains.
- Tubers.
What are 5 healthy sources of carbohydrates?
Here are five healthy carbohydrate-rich foods and how to include them in a heart-friendly diet.
- Lentils.
- Brown rice.
- Potatoes (white and sweet)
- Black beans.
- Quinoa.
What are the top 10 carbohydrates foods?
Breads, grains, and pasta. Nuts and Legumes. Starchy Vegetables. Milk and yogurts. Fruits. Snack Foods. Sauces and condiments.
Is rice a healthy carb?
Though there’s nothing wrong with healthy carbohydrates in moderation, with the popularity of low-carb and keto diets, some people might like to swap out high-carb items in their diet for other options. Rice is a classic side dish and comfort food and has a place in a healthy diet, but it’s definitely high in carbs.
What are the bad carbohydrates?
Simple and Complex Carbs Carbohydrates are broken down into two broad categories: simple and complex. Simple carbs are the bad kind. These are carbohydrates that have many of their necessary nutrients removed. Simple carbs are digested quickly, causing spikes in blood sugar and making you feel hungry sooner.
What are good carbs for breakfast?
Best Healthy Carbs You Should Have for Breakfast Oats. Shredded Wheat. Chocolate Milk. Mango. Sprouted Bread. Quinoa. Apples. Greek Yogurt.
Do carbs make you fat?
The biggest misconception of all time is the belief carbs make you fat. Spoiler Alert: Carbs don’t make you fat. Carbs don’t make you gain weight. Gaining weight is the direct result of eating too many calories, not by eating carbs.
Is rice healthy to eat?
Rice is a rich source of carbohydrates, the body’s main fuel source. Carbohydrates can keep you energized and satisfied, and are important for fueling exercise. Brown rice, especially, is an excellent source of many nutrients, including fiber, manganese, selenium, magnesium, and B vitamins.
Which carbohydrates are good for weight loss?
The best carbs to eat for weight loss
- Barley.
- Maple water.
- Popcorn.
- Quinoa.
- Roasted chickpeas.
- Whole-grain rye crispbread.
- Sweet potatoes.
- Whole-grain breakfast cereal.
What vegetables are high carb?
The most common high-carb vegetables are potatoes, peas, corn, and squash.
Note: These amounts are all for one cup servings unless otherwise specified. The body needs carbohydrates, as it is the primary source of energy for the brain, blood cells, and muscles.
Are Bananas high in carbs?
Bananas Are Healthy but High Carb, Though Berries Can Work on Keto. According to the USDA, one small banana has more than 20 g of net carbs, which means you may blow your entire carb allowance on a single banana.
Is egg rich in carbohydrates?
Eggs contain only trace amounts of carbohydrates, but plenty of protein and fat. They score very high on a scale called the satiety index, which is a measure of how much foods contribute to satiety. For this reason, it is not surprising to see studies showing that eating eggs for breakfast may lead to fat loss.
Is milk high in carbs?
Most brands of regular cow’s milk contain about 12 grams of carbohydrates in a 1-cup serving. However, since chocolate milk contains added sugar, its carb content is much higher. The USDA Nutrient Data Laboratory reports that 1 cup of low-fat chocolate milk provides about 32 grams of carbs.
