Eat these foods high in carbohydrates

Cynthia Awwad wrote in the "Republic": Many diets, such as "Ketogenic", call for reducing carbohydrates to lose kilograms, but this strategy may not be good for everyone. What are the best sources to focus on?

According to nutritionist Natalie Rayzo of New York, "It's true that some carbohydrate sources are not a healthy option," researchers discovered, "These foods, called refined carbohydrates – sugars, chips and sweets – all are not alike , so eating a good type has a positive effect on your health. "

"Carbohydrates, or glucose, are the main source of energy," she added, adding that "if you get 2,000 calories a day, between 900 and 1,300 calories (or 225 calories) for 325 g) should come from carbohydrates, but that does not mean you can overuse it, but you should not be afraid to add healthy carbohydrates to your dishes. "

"The fibers that guarantee satiety and help digestion are very necessary in food, but many people do not know that they are available in carbohydrates," she said. "These include not only kayaks, white bread, salty cakes … but also very nutritious foods like fruits, whole grains, legumes and even dairy products."

Here are the 12 best sources of healthy carbohydrates:

Sweet potatoes

It has several benefits including maintaining intestinal health, improving blood pressure and providing energy to the body before the sport … A medium-sized fruit, consisting of sweet potatoes, provides you with not only 100 calories and about 25 grams of healthy carbohydrates, but it also contains a lot of vitamin A that protects your eyesight, and the beneficial fibers of the heart.

… and white

The body provides about 150 calories, 33 grams of carbohydrate and 860 mg of potbadium, promotes digestion and reduces appetite. But to take advantage of their benefits, avoid fried potatoes and make sure they are roasted.

Brown rice

This is among the very healthy whole grains because it combines protein and fiber. Half a cup of cooked brown rice provides only 120 kcal, 2 g of fiber, 3 g of protein and 26 g of healthy carbohydrates.

Mango

A cup of mango contains more than 100% of daily needs of vitamin C, 25 grams of carbohydrates and more than a third of the daily needs of vitamin A, all for only 100 calories.

L & # 39; oats

With 27g of healthy carbohydrates, 4g of fiber and 5g of protein per half cup, oatmeal is one of the best foods to eat for breakfast. In addition to containing a type of fiber known as "beta-glucan", which can help reduce cholesterol levels and reduce the risk of heart disease.

Quinoa

It has a high nutritional value with 20g of quality carbohydrates, 4g of protein, 2.5g of fiber and 150mg of potbadium in half a cup cooked.

Beans

They are of different shapes and sizes, but they all contain a good dose of protein, fiber and complex carbohydrates. With about 7 grams of protein and 20 grams of carbohydrates in half a cup of canned beans, this type of grain helps to provide satiety longer after you've eaten it.

Beetroot

As a rule of thumb, the darker the fruits and vegetables, the more nutrients they contain, the more likely it is beets. Its dark purple color means that it is full of antioxidants such as "lutein" and "betaine".

Studies have shown that betaine can reduce the risk of cardiovascular disease because of its anti-inflammatory properties. Each beet contains 100 calories, 23 g of carbohydrates, 7 g of fiber and 800 mg of potbadium.

The islands

3 large carrot fruits provide the body with about 20g of carbohydrates, over 100% of daily needs of vitamin A and 15% of potbadium. In the case of a preference for fresh fruit juice, carrot juice is very useful for the eyes, the skin and the immune system.

bananas

Known for its sweet taste and rich in potbadium. A medium sized banana contains 100 calories and 26 grams of healthy carbohydrates. Although it is full of natural sugars, it is also rich in fiber that helps slow down the absorption of this sugar in the body.

Not to mention that the benefits of bananas go beyond the possibility of preparing healthier cakes, as they are very useful for the intestines and the heart. They are ideal before exercise and control appetite.

dates

Naturally, it contains a lot of sugar, which makes it a good source of complex carbohydrates. Two dates are enriched with 33 g of healthy carbohydrates and 4 g of fiber (14% of daily needs). The dates contain insoluble fiber in the water, which means that they relieve constipation by softening the stool.

Buckwheat

A quarter cup of these grains contains 6 g of protein, 30 g of healthy carbohydrates, 4 g of fiber and 150 kcal. Buckwheat also contains a high dose of soluble fiber that helps slow down digestion for longer satiety.