16 healthy carbohydrates for diet
looking for increased energy, mental acuity, exercise efficiency and / or weight control? Adding healthy carbohydrates (in moderation) to your diet can help you achieve these goals. These nutritious carbohydrates contain fiber, which your digestive system breaks down before it is absorbed. So they help control your energy, blood sugar, mood and appetite levels between meals. According to the National Library of medicine, between 50% and 60% of the total calories per day should be carbohydrates. Keep reading the list of 16 healthy carbohydrates that you may want to include in your diet.
Credit: Adobe stock / Stephanie free eating well doesn't require you to give up crispy snacks forever, especially if you like popcorn. In a 2011 study in the Journal of the American Federation of experimental biology, 111 adults ate their typical diet for three consecutive months, with or without 94% fat free popcorn of 100 calories per day. The total dietary fat and saturated fat intake of popcorn eating subjects decreased significantly, while the fiber intake increased. Popcorn is a kind of nutritious whole grain food, which can replace chips and pretzels. So next time you want something crispy, go for some popcorn with salt. read more: Angela Davis of soulcycle shares how to kill it in spinning lessons and life. When you think about fiber, squash may not be the first food you think about, but eating more provides a simple way to increase your fiber intake for a year, says Sharon Palmer, a registered dietitian. Fiber has a wide range of health benefits, from helping you maintain a healthy digestive system to helping prevent heart disease. Palmer recommends using pumpkins in soups, stews, casseroles and side dishes. A cup of ripe acorn pumpkin can provide 9 grams of fiber (25 grams per day is recommended for women and 38 grams for men). Other high fiber varieties include Hubbard and Chardonnay or Patty pan. Quinoa is a kind of fake grain, that is to say, when it is eaten as a grain, it is actually a kind of seed with unique nutrients. " "Pseudo grains like quinoa have higher protein content and can provide higher concentrations of vitamins and minerals, such as iron and vitamin B, and are a natural gluten free alternative," said Colin Hurley, a registered dietitian in the Gulf of California. If you have celiac disease or gluten intolerance, gluten free food is important. A 2 / 3 cup of quinoa provides about 5.5G of protein and 3.5G of fiber. In addition, quinoa takes only about 20 minutes to cook and can replace rice or rye flour in most dishes. Credit: bhocak2 / iStock / Getty Images "fruit not only provides the best carbohydrates in nature, but also contains good source fiber, as well as thousands of powerful and healthy antioxidants and phytonutrients," said registered dietician Colleen Hurley. Berries are rich in these nutrients and are considered food for the brain. According to a Harvard study, blueberries and strawberries help protect women's brain function and delay memory decline for two and a half years. Enjoy berries alone or as a healthy addition to your smoothie, whole wheat pancakes, or even salads. When buying frozen berries, choose a variety without sweeteners. Berries themselves are sweet enough, too much sugar can lead to poor weight gain and blood sugar imbalance. The orange color of sweet potatoes brings some color to your plate. Compounds that provide starch plant pigments also provide the antioxidant beta carotene, which your body converts into vitamin A. Vitamin A may help reduce the risk of some cancers, according to the Mayo Clinic, and also help slow the aging process. Sweet potato also provides rich vitamin C, which plays an important role in immune function, as well as valuable heart health fiber. Half of the big sweet potatoes contain only 81 calories, which is much less than most sugary sweets. Enjoy roasted sweet potatoes topped with olive oil and spices. Or add soup, stew and curry. credit card: Julius Hayes / iStock / Getty Images Credit: L shtandel / iStock / Getty Images Credit: vezzaniphotography / iStock / Getty Images Credit: Vladislav nosik / iStock / Getty Images flaxseed has been used since ancient times for a good reason! Flaxseed is rich in fiber and a viscous substance called mucus, which is helpful for digestion and is the main plant source of omega-3 fatty acids. Omega-3 plays an important role in heart health and brain function and may help reduce menopausal symptoms such as mood swings and hot flashes. To get these benefits, flaxseed can be added to smoothies, yogurt, cereals and baked goods. You can find various forms of flaxseed, such as oil and capsules, in most health food stores. The University of Maryland Medical Center recommends freezing linseed oil and using all linseed within 24 hours of grinding. Credits: ninita / iStock / Getty Images has about 135 calories per fruit. Mango has high fiber content (nearly 4 grams of fiber per fruit on average) and antioxidants (including vitamin C and β - carotene). If that's not enough to convince you to add mango to your diet, then mango is a cancer fighting fruit. In a 2010 study published in the Journal of agricultural and food chemistry, the researchers looked at the effects of mango extract on non cancer cells and cells associated with colon, prostate and breast cancer. They found that these extracts help healthy cells stay cancer free and reduce the growth of cancer cells. Harden and atarford varieties showed particularly strong benefits. Credit: Anna pstinikova / iStock / Getty Images credit card: ID Art / iStock / Getty Images Credit: malondong / iStock / Getty Images when you think of healthy carbohydrates, you may not think of ketchup, but it is a high nutritional source of fiber, vitamin C and lycopene. Lycopene is an effective antioxidant associated with reduced risk of prostate and breast cancer. Red fruits and vegetables are also a major source of flavonoids, which can reduce inflammation, according to registered dietitian Susan Bowerman. Ketchup increases the nutritional power of many healthy dishes, including whole wheat pasta and whole grain vegetable pizza. Maintain sodium intake and check if there is a "no salt" or "reduce sodium" label on the tomato sauce package. Credit: ezumeimages / iStock / Getty Images Credit: Diana taliun / iStock / Getty Images credit card: Credit: a [namenko / iStock / Getty Images 1. It may be as simple as replacing white rice with brown rice to reduce the risk of type 2 diabetes. In a 2010 study from the archives of internal medicine, researchers analyzed the diet, lifestyle and overall health of nearly 200000 adults. People who ate two or more servings of brown rice a week had fewer risk factors for diabetes than those who ate white rice. Unlike white rice, brown rice is a kind of whole grain, which is deprived of precious nutrition in the process of processing. In general, whole grains provide more nutrition, satiety and health benefits than refined grains. Choose brown, black or wild rice instead of white or instant brown. Popcorn
5. Berry
7. Beans are a magical legume, but not for the reason you think. These little generators are good for your heart, "says Ryan Hurley, a registered dietitian." The insoluble fiber in beans can help lower cholesterol, keep blood sugar stable, and reduce the risk of heart disease and some cancers. " A cup of cooked white beans, navy beans or lentils can provide up to 19 grams of fiber. Lima beans, pinto beans and kidney beans provide 16 grams of fiber per cup. They are also rich in protein and antioxidants and low in fat. If you're worried about flatulence, gradually incorporate beans into a low fiber diet. Soaking in water overnight also helps.
8. According to today's nutritionist, dark green leafy vegetables have more than 1000 leaves to eat, but you don't need to eat many kinds to get health benefits. Dark green leafed vegetables are the main source of β - carotene, as well as valuable sources of vitamins and minerals, such as vitamin C, vitamin K and iron. A cup of boiled radish, mustard or kale can provide 5 grams of fiber. Cooked spinach, beets and Swiss beets provide 4 grams of fiber per cup. Fresh vegetables can also be easily added to salads, curries and casseroles. If you don't like the taste or texture, try mixing them with fruits like berries or bananas to make smoothies.
9. Oats will always occupy the hall of fame of healthy foodThere's a place because oats are the first food to have an FDA health statement label. In January 1997, the label said oatmeal combined with a low-fat diet reduced the risk of heart disease. Oats are associated with improved cholesterol levels, weight and blood pressure. As a kind of fiber rich food, oats also have an additional advantage, that is, it is very full. A bowl of cut oats for breakfast will keep you to lunch. To make oatmeal healthier, replace whole milk with low-fat milk or water, and add fresh fruit to it.
10. Flaxseed
11. Mango
12. According to Nicholas perricon, M.D., a committee certified dermatologist and nutritionist, barley is a neglected grain with profound health benefits. Low blood sugar whole grains, like millet, are full of vitamin E, niacin and soluble fiber. Soluble fiber improves digestion and helps the body better metabolize carbohydrates, cholesterol and fat. When preparing highland barley, first wash the highland barley and boil it in water until soft. When dry, add soup, casserole and salad. Or as a hot breakfast cereal.
13. Do you know that the average American eats 20 pounds of spaghetti every year? Joey Bauer, a registered nutritionist in New York City, says that's no problem unless you choose "refined white food." Whole grain pasta contains all the nutrients of the original cereal, making it a valuable source of B vitamins, iron, protein and fiber. A cup of cooked whole wheat spaghetti provides 6 grams of fiber and 7 grams of protein. To make sure you get real whole wheat spaghetti, choose spaghetti labeled 100% whole wheat, or choose spaghetti that lists whole wheat, spelt or brown rice as the top ingredient.
14. Ketchup
15. Artichokes are more than just exotic, interesting food to eat. A medium-sized artichoke can provide more than 10 grams of fiber, plus potassium, folic acid, magnesium and vitamin C. Because sweating and dehydration can reduce potassium content, potassium rich foods are particularly important in hot weather and after strenuous exercise. The school of nutrition and nutrition recommends the purchase of thistle with tight, dark green leaves. Keep them in plastic bags in the fridge for three days and clean them before cooking. If preparing fresh artichokes is intimidating or time-consuming, add frozen or water packed canned artichokes to salads and pasta.
16. Banana is rich in nutrition. Tara gidus, a registered nutritionist, thinks bananas are super food. They are naturally deficient in fat and cholesterol and are valuable sources of vitamin B6 and C, manganese, potassium and fiber. Electrolytes in bananas, including potassium, prevent dehydration. Each meal contains 3 grams of fiber, which can promote satiety and make it a snack between meals. " In my opinion, everyone should eat at least one banana a day, especially athletes or activists, and anyone with high blood pressure, "said gidus. As a treat, she suggested baking bananas and peeling them for five minutes on each side. The peel will turn black, but the inside will turn into a good caramel.
What do you think? Are you on a low carbohydrate diet? Or are you looking at your carbohydrate intake? How many carbohydrates have you eaten? Which one did you find on the list? Do you want to add anything else to the list? Share your thoughts, suggestions and questions in the comments below!
