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Nutrition-packed foods: Carbohydrates
Written by: Joshua Vila
When we hear the term “carbohydrates”, many people automatically assume it's all bad. However, carbohydrates are a main source of energy for the body and are a crucial part of a healthy diet. Sugar, starch, and fiber are three main types of carbs and can be found in most plant-based foods.
In general, it is recommended to limit added sugars and to have carbs make up about 45-65% of your daily calorie intake. With that being said, some carbohydrate foods are better for you than others, especially depending on your prescribed diet. Here are a few of the best carbohydrates-rich foods you can (and should!) implement in your diet today.
Aside from being strong carbohydrate sources, beans, peas, and lentils are beneficial in a plant-based diet because they provide lots of protein as a substitute for meat. Like most others on this list, this group of foods are rich in fiber and minerals. They also usually have low fat content and are quite versatile in preparation.
Like white potatoes, sweet potatoes are rich in carbs, potassium, Vitamin D, and Vitamin A. They also have lots of antioxidants which can help protect your body’s cells. Though they are often prepared in unhealthy ways, like French fries or with lots of sugar, try baking or boiling them for a healthier alternative.
Bananas are a convenient carbohydrate-rich option. They provide the body with starch and sugar, as well as potassium, Vitamin C, and Vitamin D6. The fibers and potassium from bananas can also boost heart and digestive health.
Blueberries are the perfect midday snack and rich in Vitamin C, Vitamin K, and manganese. They are known for their antioxidants and have about 14 grams of carbohydrates per 100 grams, making them a good source of energy.
You've probably heard of quinoa by now, as it has become a very popular, healthy alternative to rice for many. Quinoa serves as a great source of minerals, such as magnesium, iron, zinc, phosphorous, and manganese. Additionally, quinoa is gluten-free and provides the body with fiber and protein.
References
12 High Carb Foods That Are Incredibly Healthy (healthline.com)
Carbohydrates: How carbs fit into a healthy diet - Mayo Clinic
Carbohydrates: Uses, health benefits, nutrition, and risks (medicalnewstoday.com)
