Bread, cake, pasta and even rice, you may have heard that these are the biggest villains in your diet , after all, eating them daily is the main reason why people gain weight. Contrary to what people think, there are good options for energy-giving foods for your routine, popularly known as the best sources of carbohydrates.
When organized correctly in your diet plan, they will not cause any harm. In fact, they will help your body maintain homeostasis, especially since foods from this group help your body function properly.
So, come and discover the 12 best sources of carbohydrates to eat without fear and guilt , maintaining a healthy and balanced diet, every day.
What are carbohydrates?
Carbohydrates are sources of nutrients for the body, performing one of the most important functions for the body: providing energy for all daily activities . With them, it is possible to have the strength and will to work, train and even sleep well.
But why are they seen as villains? Excessive carbohydrate consumption turns stored energy into fat , since the body intelligently stores these reserves for future use. In this case, gaining weight is a possible consequence of an unbalanced diet, a routine without regular physical activity or a lack of nutritional monitoring.
There is also a division between carbohydrates, in which each group has its benefits and its caveats. Here, knowledge is the answer to combat prejudice, especially because we cannot excessively restrict (or exclude) the consumption of this macronutrient .
Therefore, learn about the characteristics of the carbohydrate groups below, as well as some of the foods that make up each nutrient family.
Simple carbohydrates
Simple carbohydrates are less complicated for the body to digest, a lot so that the alternatives on this group are recognised for his or her high glycemic index . In different words, they increase blood glucose levels.
The meals indexed right here have to be consumed moderately inside the food plan, as they’re much less satiating than complicated carbohydrates. Consequently, it is common to experience hungry after a meal, however this is a non permanent sensation. If fed on in excess, they become fats reserves .
Among the most popular sources of simple carbohydrates, we have:
- Sugar.
- Chocolate drinks.
- Sweets in general.
- Refined and instant pasta.
- Soft drinks.
- Ice cream.
- Between others.
You may have noticed that most of the options above correspond to processed foods or foods made with white flour . And the reason this macronutrient is considered a villain is due to the uncontrolled consumption of refined carbohydrates .
Don’t think that they, in themselves, are bad for your diet. On the contrary, you need to choose wisely the foods that will provide energy for all the activities in your routine.
Complex carbohydrates
Complex carbohydrates are those with a low glycemic index , meaning that glucose absorption is slower, which makes the release of energy gradual. As a benefit, it is possible to have moderate digestion, with greater satiety in relation to the previous group .
If these carbohydrates are consumed in the right portions, it is possible to control the risk of diabetes, as well as avoid heart problems . They are also great choices for those seeking a healthier lifestyle!
The most popular sources of complex carbohydrates are:
- Whole foods.
- Sweet potato.
- Oat derivatives (flour, bran and grains).
- Seeds.
- And other options that will be described below.
What are the best sources of carbohydrates?
The best sources of carbohydrates are those that fit your budget and, of course, that you enjoy eating on a daily basis. As you will see, the foods described are quite common, and most of them tend to be good value for money. Therefore, you can choose one or the other.
It is also important to remember that the options are versatile, so it is possible to eat everything, as long as there is due moderation.
1. Rice
Rce is a food rich in vitamins and minerals, with antioxidant properties. This option cannot be left out of the list, as it guarantees satiety and energy in everyday life, in addition to being one of the most affordable choices for your menu .
2. Oats
Oats are a famous breakfast cereal and have many advantages whilst fed on every day. Some of the most commonplace consist of reducing ldl cholesterol, maintaining cardiovascular fitness and improving intestinal plants .
Furthermore, it’s miles flexible in its coaching and may be eaten as pasta or with fruit and yogurt.
3. Sweet potato
In addition to being one of the great sources of carbohydrates, candy potatoes are a root vegetable that carries severa fibers and nutrients.
Considered an ally for muscle regeneration and energy recuperation , it allows to restore power reserves, in addition to being an exceptionally bendy choice for food.
4. English potato
Unlike sweet potatoes, potatoes are tuber-formed greens which are rich in vitamins (nutrition C, calcium, phosphorus and iron). They are another not unusual regular food and, just like the different gadgets stated above, they’re versatile in their education.
5. Beetroot
A meals that, in addition to being one of the fine resources of carbohydrates, is rich in vitamin A, calcium and potassium. Beetroot is a reasonably-priced and easy-to-discover alternative that blessings coronary heart health and prevents irritation .
Preparation depends on your diet and taste, but you can drink beetroot juice or make salads with it raw or cooked.
6. Chestnuts
Chestnuts are rich in monounsaturated fats, vitamin C and especially vitamin B9, necessary for the production of hemoglobin in the blood and other physiological processes in the body.
This is an option that, despite being beneficial to health, needs to be consumed in moderation. As it is present in the oilseed group, it has a relatively high energy value.
7. Black beans
A great ally in gaining muscle mass and a great partner for rice in meals , black beans are a legume that, in addition to containing carbohydrates, is a great source of protein.
If you want to have a balanced diet with plenty of nutrients, this food cannot be missing from your menu!
8. Fruits
Many fruits are immune-boosting. They are also one of the best sources of fast-absorbing carbohydrates , which provide energy and stamina for those who like to train, for example.
Here, you can choose to:
- Banana.
- Litter.
- Sleeve.
- Strawberry.
- Pear.
- Grape.
The items above are rich in fiber, nutrients and minerals, so you can have versatile meals for all tastes!
9. Chickpeas
Similar to peanuts, chickpeas are a very famous legume that has severa benefits, inclusive of stabilizing starvation, as they’re digested more slowly. They are also a food that facilitates to lessen bad levels of cholesterol .
10. Skimmed yogurt
Dairy merchandise will help with weight control, as long as they are fed on inside the skimmed version . In addition to now not having good sized amounts of fat, they may have sufficient amounts of carbohydrates for a healthful meal.
It is a flexible choice, as you can have it for breakfast, with fruit and oatmeal, or as an afternoon snack, with a drizzle of honey. It is also a clever desire for put up-exercising, as it allows with muscle restoration.
11. Lentils
Lentils are low in energy and wealthy in nutrients. They additionally help defend heart fitness and balance blood sugar degrees.
For folks who don’t like beans, lentils are a super opportunity , due to the fact, similarly to carbohydrates, they are a source of protein, phosphorus, potassium, calcium and diet B9.
12. Bread
Finally, there is the food that many fear: bread.
Yes, it’s miles one of the great sources of carbohydrates, so long as it’s miles accompanied via protein and/or vegetables . The villain role attributed to this meals is due to human beings eating it simplest with butter or margarine. In this situation, of route, if it does not have a nutritious filling, it is going to be an alternative with a view to sabotage the weight loss plan.
Furthermore, it’s far a amazing desire to begin the day, in addition to to make wholesome snacks and/or replace other meals. Bread is a amazing practical and less costly food, so don’t depart it aside.
Don’t be afraid of carbs!
A balanced diet ensures that carbohydrates are found in simple and inexpensive foods . It also prevents the consumption of ultra-processed foods and other options with high sugar, sodium and chemical additives.
Here you understand that carbohydrates are essential sources of energy, which should be consumed daily, according to your individuality . And, of course, always looking for the best options to eat in moderation.
One tip to improve your relationship with this macronutrient is to seek the support of a nutrition professional, so you can have a personalized menu without fear of eating what you like . As a benefit, you dispel this popular myth and you won’t go hungry.