However, the fact that not all carbohydrates [1] are the same.
Processed junk food high in sugar and refined grains are definitely unhealthy and fattening.
But that has nothing to do with it, also contain fiber-rich whole foods carbohydrates [2] .
Although low-carb diets may be beneficial for some people, this does not mean that all carbohydrate-rich foods are "bad."
Here is a list of 12 foods rich in carbohydrates, which also happen to be very healthy.
Unless you are on a low carb diet [3] for health reasons, so there is absolutely no reason to avoid these delicious foods.
1. Quinoa
Quinoa is a nutritious [4] seed that has become very popular in the natural health community.
It is classified as pseudocereal [5] ate, a seed that is produced, and as a particle.
Cooked quinoa is 21.3% of carbohydrates, so it is a food rich in carbohydrates. However, it is also a good source of protein and fiber.
Quinoa [6] is rich in many minerals and phytochemicals. It can be health benefits, such as improved glycemic control (linked 1 , 2 ).
It contains no gluten, making it a popular alternative to wheat in a gluten-free diet [7] .
Quinoa is also abundant, as it is relatively high in fiber and protein. For this reason it can be an excellent supplement to be effective weight loss diet [8] ( 3 , 4 ).
Conclusion: quinoa is highly nutritious. You can many health benefits, including improved glycemic control. Quinoa is rich in protein and fiber, which can be useful for weight loss.
2. Oatmeal
Avena [9] may be the healthiest of whole grain foods on the planet.
They are a great source of many vitamins, minerals and antioxidants [10] .
Raw oats contain 66% carbohydrates, and almost 11% of this fiber. They are particularly high in soluble fiber performance called beta-glucan [11] .
Oats are also a relatively good source of protein which is more than most other grains ( 5 ).
Numerous studies have shown that oats can reduce the risk of heart disease, lower cholesterol levels by reducing the ( 6 , 7 , 8 , 9 ).
Eating sugar oatmeal blood may also be lower, especially in diabetics ( 10 , 11 ).
In addition, oats are very nutritious and can help you achieve weight (losing 12 ).
Conclusion: Oatmeal contains many valuable nutrients such as fiber and protein. Oats have shown that blood sugar and cholesterol lowering.
3. Buckwheat
Buckwheat [12] is also a pseudocereal.
Despite its name, buckwheat is not related to wheat [13] in any way, and they contain gluten.
Buckwheat contains 71.5% carbohydrates and cooked buckwheat porridge contains about 20% carbohydrates.
Buckwheat is very nutritious, containing both proteins [14] and fiber. It also has more minerals and antioxidants most cereals , [15] ( 13 , 14 , 15 ).
Food buckwheat can be especially beneficial for heart health and blood sugar control, especially in people with diabetes ( 16 , 17 , 18 ).
Conclusion: Buckwheat is very nutritious and contains more antioxidants and minerals than most cereals. Food buckwheat can have benefits for heart health and blood sugar control.
4. Bananas
Bananas [16] are among the most popular fruits in the world.
They consist of approximately 23% carbohydrates, or starches or sugar.
Moras (green) bananas are higher in strength, the mature natural sugars such as bananas (yellow).
Bananas are rich in potassium, vitamin B6 and vitamin C. They also contain many beneficial phytochemicals.
Due to its potassium content of bananas can lower blood pressure and improve heart health ( 19 ).
Green bananas also contain decent amounts of resistant starch [17] and pectin. Both support the health of the digestive and feed the friendly intestinal bacteria ( 20 , 21 ).
Conclusion: Bananas are rich in potassium, which regulate blood pressure. Green bananas contain resistant starch and pectin, can improve digestion.
5. Sweet Potatoes
Sweet potatoes [18] they are a delicious nutritious tuber.
Baked sweet potatoes contain approximately 18-21% carbohydrate. This carbohydrate from starch, sugar and fiber [19] .
Sweet potatoes are a rich source of vitamin A (from beta-carotene), vitamin C and potassium.
They are very rich in antioxidants and may help reduce oxidative damage and the risk of various diseases (reduction 22 ).
Conclusion: Sweet potatoes are an excellent source of vitamin A (from beta-carotene), and many other vitamins and antioxidants.
6. Beetroots
They are of a purple beet root vegetables, commonly known as turnip [20] .
Raw and cooked beets contain from about 8 to 10% carbohydrates, fiber and sugar.
They are full of vitamins, minerals, powerful antioxidants and phytochemicals.
Beets are also rich in minerals nitrates [21] , which are converted into nitric oxide in the body. Nitric oxide helps lower blood pressure and can (reduce the risk of several diseases 23 , 24 , 25 ).
Beet juice is also very high in inorganic nitrates, often used to physical performance in endurance exercise (improvement 26 , 27 , 28 , 29 ).
Conclusion: beets are rich in vitamins, minerals and phytochemicals. They contain high amounts of inorganic nitrates, improve health and can enhance physical performance.
7. Oranges
Oranges [22] are among the most popular fruits in the world.
They are mainly composed of water and contains 11.8% carbohydrates. Oranges are also a good source of fiber.
Oranges are rich in vitamin C, potassium and some B vitamins also contain citric acid and various antioxidant compounds and very potent plant.
Eating oranges can improve heart health and prevent kidney stones. You can also increase the absorption of iron in the diet, reducing the risk of anemia ( 30 , 31 , 32 , 33 , 34 ).
Conclusion: Oranges are a good source of fiber. They also contain high amounts of vitamin C and phytochemicals. Eating oranges can have benefits for heart health and prevent anemia.
8. Blueberries
Blueberries [23] are incredibly tasty.
They were often called "super" because of its powerful antioxidants and phytochemicals.
They are mainly made of water, and 14.5% carbohydrate.
Blueberries also contain high amounts of vitamins and minerals, including vitamin C, vitamin K, and manganese.
Studies have shown that blueberries help protect the body from oxidative damage. They may also store in the elderly (to improve 35 , 36 , 37 , 38 , 39 ).
Conclusion: Blueberries are incredibly healthy. They contain many vitamins, minerals and antioxidants, and the body from oxidative damage.
9. Grapefruit
Grapefruit is a citrus fruit with a sweet, bitter and sour.
It contains about 9% carbohydrate and high levels of various vitamins, minerals and plant substances.
Eating grapefruit can help you to lose weight and reduce insulin resistance ( 40 ).
Also eat grapefruit may help prevent kidney stones, cholesterol and protect against colon cancer ( 41 , 42 , 43 ).
Conclusion: The grapefruit contains a lot of vitamins, minerals and phytochemicals. It can help you to lose weight and have many health benefits.
10. Apples
Apple [24] are a popular fruit with a distinctive sweet flavor and crisp.
They come in different colors, sizes and flavors, but usually contain about 13-15% carbohydrates.
Apples contain many vitamins and minerals, but usually only in small quantities.
However, they are a decent source of vitamin C, antioxidants and healthy phytochemicals.
Can eat apples health in many ways, such as improved glycemic control and reduced risk of heart disease benefit. Apples can also increase the risk of certain cancers (decrease 44 , 45 , 46 , 47 , 48 ).
Conclusion: Apples contain a lot of vitamin C, antioxidants and phytochemicals. Eat apples can improve glycemic control and reduce the risk of heart disease and certain cancers.
11. Beans
Beans [25] are a variety of common beans. They are part of the legume family.
Cooked beans contains 22.8% carbohydrates, starches and fibers formed. They are also rich in proteins [26] .
Beans are rich in vitamins, minerals and phytochemicals. They also contain high amounts of antioxidants such as anthocyanins and isoflavones.
You can have many health benefits, such as improved glycemic control and reduced risk of colon cancer ( 49 , 50 , 51 , 52 ).
Ask, because raw or undercooked beans are sure you do not eat raw toxic ( 53 ).
Conclusion: The beans contain a lot of vitamins, minerals and antioxidants. Cooked beans are also a good source of protein and have been associated with several health benefits.
12 Chickpeas
Also known as chick peas, chickpeas are part of the legume [27] of the family also.
Cooked chickpeas contains 27.4% carbohydrates, 8% are fibers. They are also a good source of vegetable protein.
Chickpeas are rich in vitamins and minerals, including iron, phosphorus and Vitamin B.
Eating chickpeas has been linked to improved heart and digestive health in conjunction. They can also help to prevent cancer ( 54 , 55 ).
Conclusion: The chickpeas an excellent source of vegetable protein and contains many vitamins and minerals. Chickpeas food has been associated with benefits for the heart and digestive health and cancer prevention.
Top news
"Carbs" are not healthy. That's a myth, [28] .
The truth is that some of the world 's most healthy foods [29] are rich in carbohydrates.
Although it will not be consumed in large quantities, if you low in carbohydrates, which can be an important source of nutrients for other, are on a diet.
Refined carbohydrates are bad, but carbohydrates sources of whole foods are very healthy for most people. Period.
References
- ^ not all carbohydrates (authoritynutrition.com)
- ^ carbohydrates (authoritynutrition.com)
- ^ diet low in carbohydrates (authoritynutrition.com)
- ^ nutritious (authoritynutrition.com)
- ^ pseudocereal (en.wikipedia.org)
- ^ Quinoa (authoritynutrition.com)
- ^ gluten-free diet (authoritynutrition.com)
- ^ weight loss diet (authoritynutrition.com)
- ^ Avena (authoritynutrition.com)
- ^ antioxidants (authoritynutrition.com)
- ^ beta-glucan (en.wikipedia.org)
- ^ buckwheat (authoritynutrition.com)
- ^ wheat (authoritynutrition.com)
- ^ protein (authoritynutrition.com)
- ^ grains (authoritynutrition.com)
- ^ Bananas (authoritynutrition.com)
- ^ resistant starch (authoritynutrition.com)
- ^ sweet potatoes (authoritynutrition.com)
- ^ fibers (authoritynutrition.com)
- ^ beet (authoritynutrition.com)
- ^ nitrates (authoritynutrition.com)
- ^ Oranges (authoritynutrition.com)
- ^ blueberries (authoritynutrition.com)
- ^ Apple (authoritynutrition.com)
- ^ Beans (authoritynutrition.com)
- ^ rich in protein (authoritynutrition.com)
- ^ legumes (authoritynutrition.com)
- ^ a myth (authoritynutrition.com)
- ^ healthier foods (authoritynutrition.com)
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