Many people are still afraid of eat carbohydrates Because of what they have been told in recent years. Things like the Atkins diet and the keto diet have led people to believe that avoiding carbohydrates is the only way to lose weight or live a healthy life.
But Carbohydrates are essential to your health And unless you have certain health complications that state otherwise, they should be taken regularly. It’s important to remember that Not all carbohydrates are created equal. To find out more about the healthiest carbs and the ones you can stay away from, we spoke with a few nutritionists.
Keep reading to learn more about the best carbs to eat, and for more tips on healthy eating, check out this The 6 best eating habits to reduce inflammation as you age.
sweet potato They are healthy carbohydrates that can provide a lot of benefits and can be a nutritious addition to your daily diet.
“Eating sweet potatoes regularly is a great addition to a balanced diet when you are trying to make healthy food choices. One medium sweet potato contains about 103 calories, and four of the 20 grams of carbohydrates per serving come from fiber, a nutrient that keeps you satisfied and helps with health. A healthy digestive system. Its bright orange color indicates a high amount of beta-carotene, which is essential for eye health,” says a registered dietitian. Carrie Gabriel MS, RDN.
Curious about how to add these orange potatoes to your diet? It’s also easy to load sweet potatoes with other foods like black beans and sauce, or ground turkey, spinach, and a little olive oil, or you can slice them and roast them or toss them in the air fryer with some seasoning for a healthier version of french fries,” Gabriel says.
“Oats are one of the carbohydrates I consume regularly because they are so versatile. oatmeal It contains both soluble and insoluble fiber to aid in digestion and has been shown to have anti-diabetic and cholesterol-lowering properties. It is great to cook oats traditionally on the stove. However at present, making Overnight oats With a variety of fruits and nuts, baking oatmeal in squares or muffins in the oven, cutting it into pieces, and serving it with a scoop of Greek yogurt is also a popular way to consume these satisfying complex carbohydrates,” says Gabriel.
Often people choose quinoa As an alternative to rice, which can provide you with plenty of beneficial fiber.
“quinoa It is a healthy carbohydrate source for regular consumption. Not only does it contain fiber, but it’s also a source of protein to help you stay full and meet your daily requirements, says registered dietitian. Jinan BanaPh.D., Ph.D..
Fruit is a great way to get your daily quota of carbohydrates, and its natural sweetness can help Curb sugar cravings like that.
“An apple It is also rich in soluble fiber with prebiotic benefits. Pectin is one such example, providing the necessary nutrition needed to support the production of short-chain fatty acids (SCFAs) to nourish the gut microbiome. Plant sources like beans, legumes, nuts, and seeds are also rich in this soluble fiber,” says the registered dietitian. Rachel Fine, RDN and the owner To The Pointe Nutrition.
While many people are afraid to eat bread, there is no need to be afraid of eating bread all grains Or whole wheat bread because it contains a lot of beneficial nutrients.
“all grains (like quinoa, brown rice, and whole wheat bread) they contain fiber, vitamins, and minerals that help you feel fuller for longer. They also provide a feeling of fullness after a meal or snack, so you are less likely to overeat,” says the registered dietitian. Janet Coleman, RD with Consumer mag.
Although many people might not think of it as a file carbohydratesLegumes and beans are a healthy source of carbohydrates.
“legumes Like beans, lentils, and chickpeas are starchy but also an excellent source of protein and plant-based fibres. Several studies have found that including them regularly can help with heart health, blood pressure, reduced cancer risk, and weight management,” says the registered dietitian. Vandana ShethRDN, CDCES, FAND.
adding berries Your daily diet is a delicious way to ensure that you are getting the proper nutrients that your body needs on a daily basis.
“Berries are delicious, rich in fiber and rich in vitamins, minerals, and antioxidants,” Sheth says. “They’re the perfect as-is or added to a meal dessert.”
And finally, don’t forget the files vegetables. These healthy carbohydrates are essential to your health and should be eaten regularly.
“vegetables They are a great source of vitamins A and K, as well as potassium. It’s also low in calories, which is good news if you’re trying to lose weight,” says Coleman.