In a world where low-carb diets are gaining increasing popularity, it's important to remember that not all carbohydrates are created equal. In fact, there is a wide range of carbohydrate-rich foods that are extremely healthy and beneficial for our body. These “good” carbohydrates come from natural sources and are full of fiber, vitamins, and minerals necessary for the body to function optimally. Here we highlight some healthy carbohydrates that you should definitely consider including in your diet.
1. Whole grains
Whole grains are an excellent source of healthy carbohydrates. Unlike refined grains, whole grains retain all parts of the grain, which means they retain the fibre, vitamins and minerals. Notable examples include quinoa, brown rice, oats, bulgur, and buckwheat. Not only do these foods provide slow-release energy, but they also help improve digestion and reduce the risk of chronic disease.
It's important to remember that not all carbohydrates are created equal
2. Legumes
Legumes, such as beans, lentils, peas and chickpeas, are another excellent source of complex carbohydrates. They are highly nutritious, high in protein and fibre, making them satisfying and particularly beneficial for heart health and blood sugar regulation. Additionally, legumes can help improve digestive health and are a great alternative to carbohydrates for those looking for lower-fat options.
3. Fruits
Although fruit contains natural sugars, it is also an important source of healthy carbohydrates due to its high content of fiber, vitamins, minerals and antioxidants. Fruits such as berries, apples, pears, oranges and bananas can offer health benefits, including reducing the risk of heart disease, improving digestion and preventing weight gain.
4. Tubers
Tubers, such as potatoes, sweet potatoes and yams, are high in carbohydrates, but they are also full of essential nutrients. They provide a good amount of fibre, potassium and vitamins, especially when eaten with their skin. In addition, the carbohydrates found in tubers can help improve athletic performance by serving as an excellent source of energy.
5. Green leafy vegetables and cruciferous vegetables
Although they are not as high in carbohydrates as the previous groups, green leafy vegetables and cruciferous vegetables (such as broccoli, kale, spinach and Brussels sprouts) provide a significant amount of fiber and are rich in vitamins, minerals and antioxidants. These carbohydrates are essential to a balanced diet and offer many health benefits.
Incorporating a variety of these healthy carbohydrates into your diet can improve your overall health, providing the energy you need for your daily activities while benefiting from their nutritional richness. The key is to choose natural, complex carbohydrates rather than those that have been processed and refined, which loses much of their original nutritional values.
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