Recently carbohydrates have been severely criticized by doctors and health enthusiasts. This is due to the emergence of trendy diets, like the keto diet or the Atkins system.
But many of the snacks that people love to eat while watching movies, playing live casino NZ, or just talking with friends, contain carbs. And those who want to maintain not only physical but also mental health shouldn’t give them up.
The problem is that foods with simple carbs are easier to eat in large quantities, getting an excess of calories, than those with complex carbs full of fiber and other nutrients.
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Simple Carbs in Foods
The problem is not the carbos themselves, but the amount of carbohydrates found in quite familiar foods:
- Too much sugar. You’ll find simple carbs in desserts, sugary drinks, condiments and sauces, sweetened dairy products and grain products such as rice, pasta, and bread.
- Foods with hidden sources of carbs are absolutely everywhere, from the aforementioned drinks to the energy bars and juices that line store shelves.
Consuming simple carbs can lead to overeating because they are quickly absorbed into the bloodstream. However, the excess sugar that the body doesn’t use to create energy doesn’t go anywhere. It all accumulates in tissues such as fat cells, the liver, and muscles. Regularly overeating simple carbs can lead to weight gain over time.
Are All Carbs Dangerous?
All carbs eventually break down into glucose. The best ones for health would be vegetables, fruits, legumes, unsweetened dairy products, and 100% whole grains such as brown rice, quinoa, and wheat, which can be eaten in their near-natural state. They contain varying amounts of fiber, a healthy fuel that helps our body’s probiotics survive and actively grow.
Here are the carbs that are healthy and can make you feel good.
Potatoes
Potatoes are a healthy and nutritious food, although they are high in carbs. It has up to 4 grams of vegetable protein, almost 5 grams of fiber and potassium. Half one large potato or one medium potato per day is enough for a person. It is useful to cook potatoes with other vegetables so that they do not exceed 1/3 of the total meal. The healthiest ways of cooking are stewing, boiling, grilling, and steaming.
Quinoa
This is a grain rich in protein, fiber, vitamins and minerals that is not as popular in our country compared to others. What makes it so beneficial compared to other grains? Quinoa contains more B vitamins compared to rice and corn. Eating quinoa is amazing for satiety.
Legumes
Beans, lentils, chickpeas, or peas are good for your health, but not everyone tolerates them favorably. Legumes contain plant protein and lots of fiber, minerals, and B vitamins that help the nervous system and muscles function. There are about 8 grams of protein in 1⁄2 cup of peas or beans. They can replace meat, which has more saturated fats. To prevent bloating, you need to introduce legumes into your diet gradually, increasing the amount smoothly from 20-30 grams to a full serving.
Pumpkin
One cup of pumpkin puree contains more vitamin A than a serving of cabbage and more potassium than a banana.
Besides its iron content, pumpkin also has beta-carotene, an important antioxidant for your vision and skin. You can mix pumpkin with plain, nonfat Greek yogurt to enrich a dish with essential protein.
Cherry
Ripe cherries supply the body with large amounts of phenolic compounds associated with the production of melatonin (the sleep hormone). Regular consumption of cherries is associated with improved sleep and promotes muscle recovery in athletes.
Cherry juices are concentrated sources of sugar found in nature. So, replace it with fresh alternatives.
Yogurt
Natural unsweetened yogurt is a great source of natural carbs. Simple Greek yogurt is your best choice, as it’s protein-rich. Use it for breakfast, as a salad dressing, and as a base for desserts.
The main benefit of yogurt is its probiotic properties. Choose types that are unsterilized and have the shortest shelf life.
Bananas
Bananas are rich in potassium and magnesium, dietary fiber and natural sugar. They serve the dual function of neutralizing the harmful effects on digestion from salty, processed foods and supplying plant-based prebiotic compounds that help “feed” your beneficial bacteria. One banana a day will give you a great energy boost: consume in the morning.
Carrots
Carrots are rich in polyphenols, flavonoids and carotenoids, all antioxidants that offer real health benefits. They neutralize free radicals that destroy cells.
But the combination of β-carotene and plant fiber in carrots makes them a special product. This vegetable can be consumed raw, boiled, stewed and even grilled. It is useful to combine it with other vegetables in salads, first and second courses, as well as in various desserts.
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