Contributed by: Rachna Arya
Carbohydrates have developed a negative reputation through time. Some trendy diets would have you believe that they are linked to type 2 diabetes, weight gain, and a number of other health issues.
It is true that refined grains and processed diets high in sugar frequently lack the necessary vitamins and minerals. Numerous nutrient-dense, fibre-rich meals, however, might really be highly beneficial for your health.
Although some people may benefit from low-carb diets, there is no need to completely exclude high-carb items.
What are high-carb foods?
Quinoa is often regarded as a superfood or a super grain or healthy carbs. It is a very healthy edible seed that has higher levels of numerous minerals and plant components than many cereals. Although cooked quinoa is a high-carb food containing 70% carbohydrates, it is also a fantastic source of important nutrients, including fibre, manganese, protein, folate, magnesium, fibre and protein.
Quinoa has been associated with a number of health advantages, including improved blood sugar management and heart health. It also doesn’t contain any gluten, making it a well-liked wheat substitute for individuals following a gluten-free diet. Due to its relatively high protein and fibre content, quinoa is also highly satisfying. It may therefore support good weight management and intestinal health.
Oats have been recognised as an extremely healthful and nutritious cereal. They are a terrific source of many beneficial nutrients, and they contain a high concentration of soluble fibre and dense nutrients. Raw oats contain 70% carbs. Oats are also a relatively good source of protein and the content of protein is much higher than most grains. Research also suggests that eating oats may have potential health benefits ranging from improved immune health to reduced risk of obesity, heart disease and cholesterol levels. Eating oats may also lower blood sugar levels and support healthy weight management.
Bananas are a popular fruit that has astonishing health benefits. One large banana provides roughly 31 grammes of carbohydrates, either in the form of starches or sugars. Additionally rich in vitamins B6 and C, bananas also contain a number of advantageous plant components. Bananas may assist to control blood pressure and enhance heart health due to their high potassium content.
Resistant starch and pectin, which promote digestive health and feed the good bacteria in your gut, are also present in reasonable proportions in unripe and less-ripe bananas.
Sweet potatoes are a delicious, nutritious vegetable. One-half cup of mashed, cooked sweet potatoes with their skin on contains about 20.7 grams of carbs, which consists of starch, sugar, and fibre. Sweet potatoes are loaded with vitamin A, vitamin C, and potassium. What’s more, they’re also packed with powerful antioxidants 9 like beta carotene and other important phytonutrients.
Blueberries are frequently regarded as a superfood due to their rich content of antioxidants. There are many science-backed benefits of blueberries, consisting of high amounts of many vitamins and minerals, including vitamin C, vitamin K, and manganese.
According to numerous studies, blueberries are a good source of antioxidant substances that can help shield your body from harmful free radicals.
Apples are renowned for their incredible health benefits. They are a wonderful source of fibre, antioxidants, and vitamin C. The phytochemicals and fibre in apples have antioxidant effects that help heart health and blood sugar control, among other health advantages.
Apples are a very significant source of antioxidants, plant components, vitamin C and several other nutrients. Eating apples may help you control your blood sugar, as well as lower your risk of heart disease. According to preliminary studies, apple consumption has also been found to lower your risk of developing some cancers.
The notion that all carbohydrates are bad is untrue. However, not all carbohydrates are good for you either. A balanced diet should contain both simple and complex carbohydrates.
Just choose your carbohydrates wisely. Avoid low-nutrient desserts, think about the amounts of sugar and fibre, and concentrate on whole grains, fruits, and vegetables that are healthful. When you go shopping, try to look for the foods mentioned above as these are examples of healthy complex carbs. And one thing you should always be mindful of is to get your full body health checkup done regularly. There are a host of packages available here that you can choose to keep track of your health and be a step ahead of diseases.
Also, it is advised to have frequent preventive health check-ups to keep an eye on overall health, especially your cholesterol levels.