If you are thinking of eliminating carbohydrates from your diet, scrap that idea. The important is get complex carbs from healthy foodsnot fattening and have a good nutritional density.
When calculating the percentage of macronutrients and how it should be distributed in your diet, remember that carbohydrates are the main source of energy for your body. According to the medical encyclopedia MedlinePlusmust account for between 45 and 65% of your daily calories, about 275 grams of an average diet of 2,000 calories per day.
Also, diets low carb —or low-carb—, such as the keto or paleo diet, have been linked in various studies to various long-term health problems, including chronic disease, shorter life expectancy, and increased risk of cancer.
A 2018 study found that eating less than 215 grams of carbohydrates per day for 6 years increased the risk of death from cancer by 36% and death from cardiovascular disease by 50%.
Another review published in 2019 in The Lancet points out, after examining 58 clinical trials, thatAdults who ate the most whole grains, vegetables, and other high-fiber carbohydrates reduced their risk of diabetes and colorectal cancer between 15 and 31%. Also the danger of stroke or heart disease.
That healthy carbohydrate rich foods should occupy a privileged role in your diet? Write down the following, and prioritize slow-digesting complex carbohydrates, which prevent blood sugar spikes and allow you to dose energy.
1.bread
Bread is a staple in all diets: reviled by false myths about it being fattening, actually eating bread daily fits perfectly into a healthy diet. In addition to healthy carbohydrates, Bread provides B vitamins such as thiamin or B1, riboflavin or B2, pyridoxine or B6 and niacin, and minerals such as phosphorus, magnesium and potassium.
How much bread to eat a day? The World Health Organization suggests eating 250 grams of bread per day as part of a healthy diet, which in weight would be equivalent to a baguette. If you do a lot of sports, you can raise this figure to 400 grams.
Nutrition specialists recommend vary between wholemeal and sourdough bread made with different types of cereals.
2. Whole wheat pasta
Pasta is a perfectly healthy food and one of the best sources of carbohydrates to eat 2-3 times per week.
According to Spanish Federation of Nutrition, the most important protein in pasta is gluten, which gives it its typical elasticity. The average content is around 12%. It also provides biotin, folate, vitamin E (tocopherol), group B vitamins (thiamine, riboflavin and pyridoxine) and minerals such as iron, calcium, copper, magnesium, manganese and potassium.
Furthermore, heWhole wheat pasta is rich in fiber, it helps to reduce appetite and control weight. This type of pasta also provides selenium and phosphorus.
3. Fruits like pears and apples
Include these fruits in your diet and pay attention to the famous saying “an apple a day keeps the doctor away”, equivalent to the English language proverb of Welsh origin that says “An apple a day keeps the doctor away.”
Pears or apples are foods rich in water, carbohydrates, fiber and vitamins. In fact, one piece provides between 4.8 and 5.5 grams of fiber. It is recommended to eat them with the whole skin.
4. Oats
Oats are one of the most complete and healthy complex carbohydrates: they are rich in protein and very versatile to include in your dinners, breakfasts and lunches. Between the benefits of oats are the attenuation of cholesterol and glucose in the blood, the prevention of diabetes and obesity, the care of the heart or the protection of the brain.
Among the main nutrients of oats, in addition to proteins and carbohydrates, the enormous amount of fiber, vitamins and minerals stand out. In fact, it is the cereal that provides the highest amount of B vitamins, including folates, pantothenic acid and pyridoxine. also contributedto vitamin D, potassium, iron, sodium, calcium, phosphorus, magnesium, copper and zinc.
5. Beetroot
The beet shines for its low caloric content (44 per 100 grams) and its high value in dietary fiber (2.8 grams), which slows down the absorption of sugars into the bloodstream. This purple vegetable stands out for its high nutritional density: it provides you with vitamin C, folate, vitamin B6, magnesium, potassium, phosphorus, manganese and iron. Also nitrates and inorganic pigments.
Among the reasons to eat beets more frequently are its care of blood pressure, the improvement of sports performance, its anti-inflammatory effects, the improvement of digestion or the care of mental function.
6. Sweet potato
It is one of the ideal autumn foods to lose weight and take care of the immune system. This cousin of the potato has more fiber, calcium and vitamins A and C than the latter, although the potato has more potassium and folic acid.
In addition to being one of the main healthy foods rich in carbohydrates, sweet potato or sweet potato is one of the best sources of beta-carotene that you can include in your diet.
7. Legumes
You can eat between 4 servings of legumes a week up to one daily serving: it is one of the most complete, economical and nutritionally dense foods that exist.
For example, a cup of chickpeas contains about 12 grams of dietary fiber and about 45 grams of carbohydrates, in addition to complete vegetable protein of high biological value and nutrients such as calcium.
Between the benefits of legumes, improve digestive health, are good for cholesterol, reduce the risk of cardiovascular disease and properly regulate your energy levels. They are also good sources of folate, calcium, magnesium, zinc and potassium.
8. Bananas
Bananas are one of the fruits with more carbohydrates. In addition, they provide you with many other nutrients such as manganese, potassium, and vitamins C and B6. A single banana provides 17% of the daily amount of vitamin C; 22% of vitamin B6: 12% of potassium; 16% manganese and 8% magnesium.
Especially if you are an athlete, you can perfectly eat a banana every day. Green bananas have less sugar and, like cold potatoes, more resistant starch, which improves the ratio of healthy bacteria to unhealthy microbes in your gut.
9. Quinoa
Known as “the mother grain” by the Incas, quinoa is considered a true superfood: it has complete protein, which means it contains all the essential amino acids. In addition, it is rich in carbohydrates, dietary fiber, polyunsaturated fats, and minerals such as iron, magnesium, and zinc.
Regarding the contribution of vitamins, in quinoa you will find vitamins B2 (riboflavin), folic acid and significant amounts of vitamin E. It satisfies your hunger, slows down the absorption of sugars, improves the digestion process and increases your resting metabolic rate.
10. Forest fruits
Raspberries, blackberries, blueberries or currants are high in carbohydrates and also give your body a whole shot of vitamins, minerals, phytochemicals and antioxidants that, among other things, protect you from free radical damage and take care of your brain from cognitive decline.
Among other benefits, Forest fruits help prevent cardiovascular diseases, different types of cancer, fight cholesterol and improve circulation.
