2023-06-13 07:12:46
Over the years, carbohydrates have gained a bad rap, with many often blaming them for weight gain and type 2 diabetes, among other health damages.
According to nutritionists, low-carb diets can be beneficial for some people, but there is no reason to avoid high-carb foods completely, especially if they are among these foods:
Sweet potatoes
A half cup (100 grams) of mashed sweet potato cooked with its skin on contains about 20.7 grams of carbohydrates, which consist of starch, sugar and fiber.
Sweet potatoes are a rich source of vitamins A and C, and potassium, according to the Healthline website, which specializes in health news and topics.
A study published in the Journal of Nutritional Biochemistry indicated that sweet potatoes are rich in antioxidants, which are compounds that help neutralize harmful free radicals in cells, to protect the body from chronic diseases.
beans
Rich in protein, baked beans contain about 21.5 grams of carbohydrates per 100 grams, in the form of starches and fiber.
Beans are also a good source of many vitamins, minerals, plant compounds, and antioxidants such as anthocyanins and isoflavones.
The health benefits of beans also include improving blood sugar regulation and reducing the risk of colon cancer, according to a study published in the European Journal of Nutrition.
chickpeas
Chickpeas are a good source of vegetable protein, and every 100 grams of this type of legume contains 27.4 grams of carbohydrates, in addition to 8 grams of fiber.
Chickpeas are a source of many vitamins and minerals, including iron, phosphorous and B vitamins.
Not only has chickpeas been linked to improved heart and digestive health, but some studies have indicated that it may also help protect against certain types of cancer.
beets
Beets or beets are rich in vitamins, minerals, and antioxidants. They also contain a high percentage of inorganic nitrates, which are converted into nitric oxide in the body, which in turn lowers blood pressure.
Some studies advise athletes to consume beetroot juice because nitrates improve physical performance and relax blood vessels, allowing oxygen to flow more efficiently during exercise.
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