Carbohydrates are a basic ingredient in food, playing an important role in a balanced diet, affecting energy levels and overall health.
Carbohydrates are a basic ingredient in food, playing an important role in a balanced diet. Photo: Ha May
Carbohydrates, says Roxana Ehsani, RD, a board-certified dietitian in sports dietetics based in Miami (and instructor of sports nutrition at Virginia Tech in Blacksburg). including sugars, starches, fruits, vegetables, legumes and fiber. When absorbed by the body, it helps normalize bowel movements, lowers cholesterol, adds bulk to meals with fewer calories, and slows sugar absorption (preventing blood sugar spikes). ).
Ms. Roxana Ehsani also gave a list of 8 foods rich in carbohydrates and fiber that we should use for good health.
Oat
Oats contain soluble fiber and carbohydrates that form a gel-like substance in the digestive tract, altering cholesterol and blood sugar levels.
A specific type of soluble fiber in oats and barley, called beta-glucan, has been shown to provide a number of health benefits including promoting satiety and weight control. Reduces cholesterol and blood sugar levels after meals.
Barley
Barley, like oats, is considered a whole grain. They provide fiber and essential nutrients like B vitamins, vitamin E, magnesium, iron and antioxidants.
Whole grains like barley are rich in prebiotics. Prebiotics can help balance the intestines and promote the growth and activity of good intestinal bacteria.
Brown rice
Brown rice may not provide as much fiber and carbohydrates as some other grains, but compared to white rice, brown rice is better and contains twice as much fiber, vitamin B6, magnesium and potassium.
buckwheat
Buckwheat is a pseudocereal, with nutritional properties similar to wheat and rice. However, buckwheat possesses many heart-healthy compounds such as rutin, magnesium, copper, fiber and some proteins, thereby promoting heart health but is completely gluten-free.
Quinoa
Quinoa contains all nine essential amino acids. Amino acids are essential building blocks of protein, but the body cannot produce them on its own and must be provided through the daily diet.
Pea’s tree
Legumes such as peas and lentils are rich in fiber and carbohydrates, plant proteins, and essential vitamins and minerals including B vitamins, iron and folate. In addition, beans also provide antioxidants that play a role in preventing cell damage, fighting disease and the aging process.
Berry
Berries are famous for their high fiber content and nutrients like vitamin C, folate, potassium and phytochemicals that have anti-inflammatory and antioxidant properties.
You should add a few fresh berries to your morning cereal, yogurt or oatmeal for added flavor and fiber. Also, blend berries into smoothies or salads to add nutrients to your meals.
Sweet potatoSweet potatoes are rich in carbohydrates and are an excellent source of nutrients such as vitamins A, C and B6, potassium and manganese that benefit eye health, the immune system, energy metabolism and heart function.