10 Carbs That You Can Feel Good About Eating
Staying fit means maintaining a healthy weight and keeping muscles primed and strong. Many people feel that carbohydrates are detrimental to achieving these goals, but there’s a difference between good carbs that help provide nutrition and energy, and bad carbs that disrupt blood glucose levels and are stored as fat. Here’s a list of ten healthy carbs that can help keep you going throughout the day, but still provide benefits to your health:
To add a healthy carb to your meals or as a meatless option, try sweet potatoes, which contain 400 percent of your daily requirement for vitamin A, dietary fiber and potassium. Sweet potatoes contain high levels of natural sugar, but they contain fewer calories than other sources.
Beans can be a great meat substitute, with plenty of fiber, low fat, antioxidants and slow-digesting starch to maintain healthy blood glucose levels. These slow-burning foods will keep you feeling satisfied longer, to help you lose weight and maintain energy.
Milk and Yogurt
Dairy products contain lactose, a type of sugar that is a carbohydrate. However, milk and other dairy products also contain calcium and vitamin D, which are essential to good health. You can balance your protein and vegetable nutrients with a daily portion of low-fat milk or yogurt to provide additional protein for muscle building and receive energy-boosting carbohydrates that won’t add empty calories.
Fruit can provide healthy carbohydrates for your diet, with low calories, high fiber content and the ability to satisfy your sweet tooth.
Although many people may not be familiar with taro root, it is one of the most nutrient-dense carbohydrates you can consume. Taro is a popular food in Asia, the Pacific Islands and South America, providing fiber, b-complex vitamins and slow-digesting carb energy without raising blood sugar levels.
Grain products have a reputation for being a detriment to healthy eating. However, whole grain and unprocessed grains do not cause these problems and can be a good way to add fiber, B-vitamins and slow-digesting fuel for your most vigorous workout.
One grain that differs from the rest is quinoa. This South American food is packed with protein to help build muscle and won’t cause blood sugar spikes that make you crash during the mid-afternoon. It’s rich in B-12, iron, calcium and magnesium.
Popcorn is a good low-calorie carbohydrate snack that doesn’t add weight and also maintains blood glucose. Popcorn should be air-popped without butter. Instead, have it plain or with just a sprinkle of Parmesan.
Unlike its white cousin, brown rice provides carbohydrate energy, with fewer blood sugar problems. It is higher in nutrition, is rich in fiber and provides the complex carbohydrates that healthy diets need for all-day energy.
Many types of nuts are high in fat, but chestnuts are low in fat and have no cholesterol. They contain B-6, riboflavin, thiamine, potassium, phosphorous and magnesium. Chestnuts can be eaten raw or roasted.
These carbs can provide the fuel you need for your workouts and your busy days. They will also help you to manage your weight to keep you looking good and feeling energetic.