3 Healthy Foods Abundant in Carbohydrates
Carbohydrates are macronutrients present in the diet that are capable of acting as an energy substrate. They’re essential in the diet of athletes, but also in sedentary people to achieve a good state of health. For this reason, we’re going to mention the healthy foods that are abundant in carbohydrates.
However, it’s important to understand that not all carbohydrates are categorized as beneficial. Some could be harmful if you consume them in high amounts so, in these cases, it’s advisable to limit their presence.
Types of carbohydrates
Before we dive into healthy foods that are abundant in carbohydrates, it’s important to highlight the types of sugars that can be present in foodstuffs. Broadly speaking, we can distinguish two types: simple and complex. The fundamental difference is the speed of absorption.
Complex or low glycemic index carbohydrates cause a gradual entry of glucose into the blood, which doesn’t produce a great amount of stress at the pancreatic level. Therefore, their consumption doesn’t pose a health risk, as long as you respect reasonable daily amounts.
However, simple sugars have the ability to enter the bloodstream very quickly. This leads to an abrupt insulin response, which can be counterproductive in the medium term.
According to a study published in the journal Current Diabetes Reports, regular intake of this type of nutrient could have to do with an increase in the incidence of obesity and diabetes. For this reason, it’s important to avoid their regular consumption, both in children and adults.
In fact, such elements are particularly harmful when we consume them in liquid form, through soft drinks or juices. As these beverages don’t usually contain fiber inside, their entry of sugars into the blood is faster.
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Healthy foods abundant in carbohydrates
Below, we’ll review the main healthy foods abundant in carbohydrates that you can include in your diet.
Tubers are a source of complex carbohydrates. In addition, they stand out for their fiber content. This substance has the ability to increase the volume of the fecal bolus, reducing the incidence of constipation. Research in the journal Alimentary Pharmacology & Therapeutics provides evidence of this.
Likewise, fiber’s capable of modulating the entry of carbohydrates into the bloodstream, which avoids situations of insulin resistance in the medium term. Thanks to this property, the risk of type 2 diabetes is lower.
The tubers can provide other important micronutrients, such as vitamin C. Experts consider this element to be essential in ensuring the functioning of the immune system, as a study in the journal Nutrients states. This reduces the severity of respiratory infectious diseases.
Legumes are also healthy carbohydrate-rich foods that should be included in the diet regularly. Not only do they contain complex sugars and fiber, but they’re also a source of essential micronutrients. In particular, they contain essential minerals.
Some of these compounds, such as iron, protect against diseases such as anemia, which causes fatigue and chronic tiredness. It’s important to take into account that fiber itself limits the absorption of many of these micronutrients, so you’ll need to introduce vegetables to ensure the required amounts.
At the same time, in some people, legumes can cause stomach or intestinal discomfort. To avoid this situation, you simply need to cook them over low heat until they’re soft, facilitating the subsequent digestion.
Be sure to read: How do Legumes Protect Against Type 2 Diabetes?
Among the most common pseudocereals, we can highlight quinoa. This food has certain similarities with rice.
It concentrates essential micronutrients inside and provides high-quality complex carbohydrates. In addition, it guarantees the consumption of fiber through its presence in the diet.
It’s excellent for both hot and cold dishes. For example, it can be introduced in salads to improve their energy content. Quinoa is also very versatile on a culinary level, so there are many possibilities when it comes to elaboration.
Include healthy foods that are abundant in carbohydrates in your diet
It’s a good idea to include in your diet healthy foods that are abundant in carbohydrates. These foods provide the energy needed to cope with daily and everyday tasks. They’re even excellent for those who have higher caloric requirements derived from physical exercise.
In addition, thanks to their fiber content, they’ll contribute to the prevention of digestive or intestinal problems. That way, transit will become more efficient.
Keep in mind that your diet shouldn’t be composed only of foods with a high carbohydrate content. It’s essential to ensure a high intake of protein and quality fats as well. Thus, it’s best to always ensure you eat a variety of healthy foods.It might interest you...