Most nutritionists agree carbohydrates It is an essential macronutrient for good health and should not be avoided. A number of studies have confirmed that adults who ate the most whole grains, vegetables and carbohydrates high in fiber reduced the risk of developing diabetes and colorectal cancer by 15-31% and reduced the risk of dying from coronary artery disease. Stroke or heart attack, compared to people who ate small amounts of healthy carbohydrates, and here are some high-carb foods recommended by doctors and nutritionists that you should not be afraid of, according to what was published by the site “eatthis“.
Eliminating all carbohydrates can have the opposite effect on your health, leading to a significant deficiency. Carbohydrates provide glucose, which is needed for energy production in cells, including the brain. They also contain fiber, vitamins, minerals, and other beneficial phytonutrients..
1 – Apple and pear
This fruit is considered a high-carb food because of the fructose, or sugar, found in the fruit. However, its nutritional benefits outweigh the number of carbs you get, especially if you eat the whole fruit, including the skins of apples and pears..
2 – oats
showed a meta-analysis of studies in Nutrients Type 2 diabetes patients have lower fasting blood glucose levels and lower blood glucose levels HbA1C – It is a measure of blood sugar levels over a period of three months – after eating oatmeal, despite the foods’ higher concentration of carbohydrates. Other studies show that a soluble fiber called beta-glucan in oatmeal improves satiety, which may lead to weight loss..
3 – beets
A serving of beets, which is about a cup, contains 13 grams of sugars, but it won’t affect your blood sugar or your weight as much as the biscuit equivalent because it contains 2.8 grams of dietary fiber, which slows the absorption of sugars into the bloodstream. contains tons of micronutrients; The most notable being 20% of our daily folic acid needs in one meal.
4 – potatoes
There is a great way to nullify the effect of carbohydrates on blood sugar, by cooling potatoes after cooking turns them into “resistant starch”, that is, it resists digestion and does not lead to a rise in blood sugar, because starch is not digested in the small intestine, gut bacteria Processed, it will balance your blood sugar and support healthy gut flora, both of which promote weight loss.
5 – sweet potatoes
For variety, include yellowish-orange white potatoes on your menu. Sweet potatoes are packed with the antioxidant beta-carotene, which our bodies convert into vitamin A. One serving contains all the beta-carotene we need in a day. It’s also a good source of vitamin C, potassium, and fiber..
6- Chickpeas and lentils
A cup of chickpeas contains about 12 grams of dietary fiber and about 45 grams of carbohydrates, making this a high-carb legume suitable for those watching carbs and weight. Legumes such as chickpeas, lentils, and all types of beans are carbohydrate-rich foods, but they favor carbohydrates because they contain essential vitamins and minerals.