What Carbohydrates Should Be Eaten Every Day

Joe Fowler
Author: Joe Fowler Time for reading: ~3 minutes Last Updated: November 01, 2022
What Carbohydrates Should Be Eaten Every Day

Carbohydrates are important for health, and unless you have a medical condition that requires you to avoid this food group, you should eat them regularly. It is important to remember that not all carbohydrates are created equal. Let's learn about which carbohydrates are good and which are better to avoid.

Many people are still afraid to eat carbohydrates , because they have been blamed for many weight and health problems in recent years. Diets like the Atkins diet and the keto diet have promoted the idea that cutting out carbs is the only way to lose weight and live a healthy lifestyle.

However, carbohydrates are important for health, and unless you have diseases that require you to avoid this group of foods, you should eat them regularly. It is important to remember that not all carbohydrates are created equal. Let's learn about which carbohydrates are good and which are better to avoid.

 

 

Batata

Sweet potatoes are healthy carbohydrates that have many health benefits because they can become a nutritious part of your daily diet .

Sweet potatoes are a good addition to a balanced diet rich in healthy foods. An ordinary medium-sized sweet potato contains about 103 kcal, 20 g of carbohydrates , of which 4 g are fiber , a nutrient that promotes a feeling of satiety and promotes the harmonious functioning of the digestive tract. The bright orange color of the vegetable indicates a large amount of beta-carotene, which is important for eye health.

How to add sweet potato to your diet ? The vegetable goes well with other healthy foods, such as black beans, salsa, turkey, and spinach. Or you can simply slice a sweet potato, add some olive oil and spices and bake.

 

Oatmeal

Oats are one of the most useful carbohydrates that have a high fiber content .

Oatmeal is very versatile. It contains soluble and insoluble fiber , which helps digestion, as well as anti-diabetic properties and the ability to lower cholesterol.

Don't forget that whole grain oatmeal or cereal is good, not instant porridge. If there is no time and desire to cook oatmeal in the morning, you can fill it overnight with yogurt with the addition of fruits and nuts, or bake granola in the oven in advance, and then add it to yogurt, or make healthy energy bars from oatmeal. Such cooking methods allow you to get a hearty and healthy breakfast or snack.

 

Quinoa

Recently, quinoa has been offered as an alternative to rice, which can provide the body with a large amount of useful fiber .

Quinoa is a source of carbohydrates that must be consumed on a regular basis. It contains not only fiber , but also a lot of protein, which helps to feel full for longer and provides the body's daily need for this nutrient.

 

Apples

Fruits are a great way to get your daily dose of carbs , and their natural sweetness can satisfy sugar cravings.

Apples are also rich in soluble fiber with probiotic benefits. For example, pectin is a nutrient needed to support the production of short-chain fatty acids that feed the gut microbiome. Plant sources such as beans, legumes, nuts and seeds also contain adequate amounts of this soluble fiber.

 

Whole grain bread

Many people are prejudiced against bread, but there is no reason to be afraid of whole grain types, as they contain many useful substances.

Whole grains (such as quinoa, brown rice, and whole grain bread) contain fiber , vitamins, and minerals that help you feel full longer. This contributes to the feeling of satisfaction after eating and helps to avoid overeating.

 

Beans

It may not be obvious at first glance, but legumes and beans are a useful and healthy source of carbohydrates .

Legumes - beans, lentils, chickpeas - are starchy, but they also contain a lot of vegetable protein and fiber . Research shows that regular addition of legumes to the diet helps to maintain heart health, blood pressure, reduce the risk of cancer and regulate weight.

 

Berries

Adding berries to your daily diet is a good way to ensure you get the nutrients your body needs to function properly.

Berries are tasty, rich in fiber , vitamins, minerals and antioxidants. They are an ideal option for a healthy dessert.

 

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