10 Carbs That Will Make You Fit and Healthy

 

Are you planning to be fit and healthy? Do you want to maintain your diet? Then, high-carb foods can be healthy options for you. Though carbohydrates have a bad reputation that they cause weight gain, carbohydrates are actually the primary source of fuel for your body. In fact, according to research published in the Frontiers in Nutrition, if you eliminate carbohydrates from your diet, you will have the risks of feeling inactive, certain cancer, and having heart issues. Here are the ten high-carb foods for you to be fit and healthy.

Oats

Oats are nutrient-rich and gluten-free whole grains. Carbohydrates, along with soluble and insoluble fibers, are naturally found in oats, which supports your health. One of the important fibers found in oats is beta-glucan. This fiber has cholesterol-lowering and anti-diabetes effects. Oats are also a great source of protein, vitamins, antioxidants, and minerals such as copper, iron, selenium, and zinc. You can have chilled oats or hot oatmeal, and you can also blend oats in your favorite smoothie.

Quinoa

Quinoa is a nutritious seed that contains natural carbohydrates. It is a pseudocereal which you can cook and eat just like a grain. According to a study published by the U.S. Department of Agriculture, cooked quinoa has 70% carbs, which makes it a high-carb food. It also provides you with protein and fiber. Moreover, quinoa does not contain gluten, which makes it a good alternative to wheat if you are on a gluten-free diet.

Sweet Potatoes

Sweet potatoes are a delicious type of root vegetable and are a healthy form of carbohydrates. They are also an excellent source of antioxidants, vitamin A, vitamin C, and potassium. According to the research published by Food Data Central, mashed and cooked one-half cup or 100 grams of sweet potatoes with their skin on have 20.7 grams of carbs, which contain starch, fiber, and sugar.

Bananas 

Banana is also a rich source of carbohydrates. If you eat one large banana (136 grams), you will consume 31 grams of carbs, either in the form of sugars or starches. Bananas also contain vitamins A, C, and B6. They also have high potassium content, which helps to lower your blood pressure and improve heart health.

Apples

Apples are nutritious fruits, famous for their sweetness and crisp texture. There are different types of apples like Honeycrisp, Gala, Granny Smith, Braeburn, and many others. Each type has its specific nutritional properties. According to the U.S. Department of Agriculture, a medium-sized apple consists of 20.6 g of carbohydrates. Apples also contain potassium, fiber, antioxidants, vitamins A and C.

Brown Rice

You can add brown rice to your diet as an alternative to white rice. 45.8 g of carbohydrates are present in one cup of cooked brown rice. Eating brown rice also prevents weight gain. This gluten-free whole grain is rich in antioxidants as well. If you eat brown rice, it will reduce the risk of heart disease, high blood lipid levels, high cholesterol, and high blood pressure.

Kidney Beans

Kidney beans are a part of the legume family. These are the most common beans that you can add to your diet. One hundred grams of cooked kidney beans contain about 21.5 grams of carbohydrates. They are also an excellent source of protein, vitamins, minerals, potassium, iron, and plant compounds. Kidney beans also contain antioxidants such as anthocyanins and isoflavones.

Beetroot

Beetroots or beets are purple root vegetables. You can eat them, either cooked or raw. One hundred grams of raw and cooked beets contain approximately 10 grams of carbs in the form of sugar and fiber. Beets are rich in calcium, potassium, folate, vitamin A, and powerful antioxidants. They also have inorganic nitrates that are changed into nitric oxide in your body. Nitric oxide helps to lower blood pressure.

Oranges

Oranges are the citrus fruits mainly composed of water. One hundred grams of oranges have about 15.5 grams of carbs. Oranges are also a fantastic source of fiber, potassium, vitamin C, and citric acid. Eating oranges prevent kidney stones and enhance your heart health. They also boost the absorption of iron from your other foods.

Chickpeas

Chickpeas, also known as garbanzo beans, are legumes. One hundred grams serving of cooked chickpeas has 27.4 grams of carbs and about 8 grams of fiber. Many vitamins and minerals, like iron, calcium, and phosphorus, are present in chickpeas. Eating them is beneficial for your heart and digestive health.

In a Nutshell

High-carb foods are a healthful addition to your diet. Your health and fitness depend on the types of carbs you choose for yourself. Use healthy carbs and avoid unhealthy high-carb foods. Stay away from candies, sugary breakfast cereals, white pasta, white bread, sodas, cookies, white rice, potato chips, and processed foods.